Weekly Training Tips From I-Runs

Illinois Runs / Universal Sole Lakefront 10 Mile Training Program

Weekly Training Tips Page

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Tips for the Week of 04-21-2008

Tips for the Week of 04-14-2008

Tips for the Week of 04-07-2008

Tips for the Week of 03-31-2008

Tips for the Week of 03-24-2008

Tips for the Week of 03-17-2008

Tips for the Week of 03-10-2008

Tips for the Week of 03-03-2008

Tips for the Week of 02-25-2008

Tips for the Week of 02-18-2008

Illinois Runs / Universal Sole Lakefront 10 Mile Training Program

Tips for the Week of 04-21-2008

This is the final week of the 12–week training program. The race is finally here. Good Luck to all. The hard work is over. Get some extra rest and run a smart race.

Novices

As a beginning runner, you’ve trained at a slow comfortable pace. Stick with that pace, no matter how much adrenaline is flowing through your veins. You can’t expect to run fast, for very far, if you didn’t train at a faster pace. And, if you used the run/walk method during your training runs, it’s perfectly okay to do that during the race also.

Experienced Runners

Since they’ve been through the routine before, the biggest concern for the experienced runner is selecting a pace. A key to running a successful race, no matter what the distance (quarter-mile to the marathon), is picking the right pace. A fairly consistent pace is optimal. You don’t want to take it out too fast and then have to slow down significantly. But you also don’t want to finish the race thinking you could have pushed it a little harder. Use your splits from recent workouts to determine a target pace for the race.

Suggested Weekly Training Schedule

Below are suggested workout schedules for the five levels runners for this week. The schedules are flexible. You can move the workouts around to different days. But make sure to allow some rest days after the harder workouts.

Week 12	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	4/21/008	4/22/08	4/23/08	4/24/08	4/25/08	4/26/08	4/27/08	Total Weekly Miles
Novice Runner	2 Miles Easy and/or Core Strength	Rest	2 Miles Easy	2 Miles Easy or Cross Train	Rest	Rest	Universal Sole Lakefront 10 Miler	12 – 14
Casual Runner	2-3 Miles Easy and Core Strength	Rest	4 Miles Easy	2 Miles Easy or Cross Train	Rest	Rest	Universal Sole Lakefront 10 Miler	14 to 19
Occasional Race	2-3 Miles Easy and Core Strength	4 Miles Tempo	Rest	4 Miles Easy	2-3 Miles Easy	Rest	Universal Sole Lakefront 10 Miler	20 to 22
Experienced Racer	3-4 Miles Easy and Core Strength	4 Miles Tempo	Rest	5 Miles Easy	2-3 Miles Easy	Rest	Universal Sole Lakefront 10 Miler	24 to 26
Veteran Racer	4-5 Miles Easy and Core Strength	4 Miles Tempo	Rest	6 Miles Easy	2-3 Miles Easy	Rest	Universal Sole Lakefront 10 Miler	26 to 28

Speed Workout for the Week (No Novices Please)

The speed workout for this week is a 4 mile Tempo Run. Practice that 10-mile race pace.

Illinois Runs / Universal Sole Lakefront 10 Mile Training Program

Tips for the Week of 04-14-2008

This is week 11 of the 12–week training program. Two weeks to go.

Congratulations to all who “weathered” the long run last Saturday. The forecast for this coming Saturday is for temperatures in the 60’s. But, it may rain.

It’s time to start tapering and resting up for the race. Every level of runner is scheduled to do a 6 mile run this weekend. We’re done with the longer distances. Any hard workouts in the last ten days are likely to do more harm than good. So take it easy.

The next training program from Illinois Runs will be for the Universal Sole She’s Got Sole Women's Only 8K race to be held on Sunday, June 22, 2008 at 8:00 am. You can get more information about the race at:

https://www.signmeup.com/site/reg/register.aspx?fid=L92VCK7

You can register for the Illinois Runs program at: http://illinoisruns.org/shesgotsole.htm

Here’s the basic information.

Training Program Clinic Date and Location
Chicago – Universal Sole, 3052 N. Lincoln Ave., Chicago, IL 60657
Saturday, April 26, 2008 - Informational clinics will start promptly at 9:00am through 12:00 Noon

Weekend Training Runs
Chicago – Lincoln Park, Saturdays 8:30 a.m. May 3 through June 14
Group runs on the Lakefront Running Path from the Waveland Clock
Tower

For the next three weeks, Universal Sole is offering a 10% percent discount to Illinois Runs participants.

It’s worth repeating: If you are planning on running the Bank of America Chicago Marathon, you need to register now. As expected, the 45,000 cap will be reached sometime this spring, may be even this week. If you’re running Chicago or some other fall marathon then sign up for the Illinois Runs Marathon Training Program. The weekend long runs start in June. Check the web site for details.

Illinois Runs speed training workouts have begun. These workouts are open to any level of runner, except the novices. The group meets on Tuesdays, at 6:30 PM, at the water trough on the Lincoln Park path between Fullerton and Diversey.

Suggested Weekly Training Schedule

Week 11	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	4/14/008	4/15/08	4/16/08	4/17/08	4/18/08	4/19/08	4/20/08	Total Weekly Miles
Novice Runner	2 Miles Easy and/or Core Strength	Rest	2 Miles Easy	2 Miles Easy or Cross Train	Rest	6 Miles Easy	Rest or Cross Train	12 – 14
Casual Runner	2-3 Miles Easy and Core Strength	Rest	4 Miles Easy	3 Miles Easy or Cross Train	Rest	6 Miles Easy	Rest or Cross Train	14 to 19
Occasional Race	2-3 Miles Easy and Core Strength	6 Miles Tempo	Rest	4 Miles Easy	Strength and/or 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	18 to 22
Experienced Racer	3-4 Miles Easy and Core Strength	7 Miles Tempo	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest, Cross Train, or 3 Miles Easy	23 to 28
Veteran Racer	4-5 Miles Easy and Core Strength	8 Miles Tempo	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest, Cross Train, or 6 Miles Easy	26 to 32

Speed Workout for the Week (No Novices Please)

The speed workout for this week is a 6 to 8 mile Tempo Run. Most of the run should be done at your Lactate Threshold pace. Although, you may consider doing a mile or two at your 10K pace.

As on previous tempo runs, use the first mile as a slow, easy warm-up. Pick up the pace by 15 – 20 seconds each mile, until you’ve reached your LT or 10K pace. Maintain that pace until the last mile. Use the last mile as a cool down.

Illinois Runs / Universal Sole Lakefront 10 Mile Training Program

Tips for the Week of 04-07-2008

This is week 10 of the 12–week training program. Hopefully, you took full advantage of the rest week. Sunday’s weather was perfect for a cross-training bicycle ride.

It’s the last build week, with the highest mileage yet. Coming off a rest week, you need to make time for all of the workouts. The weekend long run is the most important long run. Unfortunately, the forecast is for a return to cooler temperatures. After this week, there will be a two week taper leading into the 10-mile race.

By slowly and steadily increasing your mileage, you have laid down a strong base for the rest of the year. With that in mind, you should be plotting out the rest of your running year.

If you are planning on running the Bank of America Chicago Marathon, you need to register now. As expected, the 45,000 cap will be reached sometime this spring. If you’re running Chicago or some other fall marathon then sign up for the Illinois Runs Marathon Training Program. The weekend long runs start in June. Check the web site for details.

If you’re not quite up to running the marathon, there are several half-marathons coming up later this spring, summer, and fall, including Universal Sole’s Oak Brook 50th Anniversary Half Marathon on September 1, 2008. Illinois Runs will have training programs for this race and others. Check the web site for a full list of training programs.

With the switch to daylight savings time and warmer weather (hopefully), the Illinois Runs speed training workouts have begun. These workouts are open to any level of runner, except the novices. The group meets on Tuesdays, at 6:30 PM, at the water trough on the Lincoln Park path between Fullerton and Diversey.

Suggested Weekly Training Schedule

Week 10	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	4/7/008	4/8/08	4/9/08	4/10/08	4/11/08	4/12/08	4/13/08	Total Weekly Miles
Novice Runner	2 Miles Easy and/or Core Strength	Rest	2 Miles Easy	2 Miles Easy or Cross Train	Rest	9 Miles Easy	Rest or Cross Train	15 – 20
Casual Runner	1-3 Miles Easy and Core Strength	Rest	4 Miles Easy	3 Miles Easy or Cross Train	Rest	11 Miles Easy	Rest or Cross Train	20 to 25
Occasional Race	2-3 Miles Easy and Core Strength	8 x 200 Meter Hill	Rest	7 Miles Easy	Strength and/or 2-3 Miles Easy	11 - 13 Miles Easy	Rest or Cross Train	26 to 30
Experienced Racer	3-4 Miles Easy and Core Strength	12 x 200 Meter Hill	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	13 Miles Easy	Rest, Cross Train, or 3 Miles Easy	31 to 36
Veteran Racer	4-5 Miles Easy and Core Strength	16 x 200 Meter Hill	Rest	9 Miles Easy	Strength & 2-3 Miles Easy	13 Miles Easy	Rest, Cross Train, or 6 Miles Easy	34 to 42

Speed Workout for the Week (No Novices Please)

The speed workout for this week is 8 to 16 times a 200-meter hill. Run them in sets of 4. Each set is a continuous run. Push the uphill portion at 5K pace and jog the downhill portion. At the bottom of the hill, go right into the next hill repeat. Take a three minute break between sets to get water.

You should also be concentrating on your Lactate Threshold or 10-mile race pace. Run a portion of your mid-week or weekend runs at this pace.

Illinois Runs / Universal Sole Lakefront 10 Mile Training Program

Tips for the Week of 03-31-2008

This is week 9 of the 12–week training program. It’s a rest week.

Your body needs rest to recover from your training. In addition to taking days off, rest can also include cutting back on the distance of runs, scaling back the intensity, and switching to low-impact cross-training for some workouts.

Much of your body’s repair takes place while you’re sleeping. Developing a good sleep routine can play a significant role in the success of your training program. The following blog contains a pretty good check list for helping you sleep well. Although by reading some of the comments, you’ll see that what works for some runners, doesn’t work for others.

http://completerunning.com/archives/2007/03/14/sleep-on-this/

The tips are presented by level of runner, but some of them may be appropriate for anybody. So, take the time to read all of them.

Novice Runner

The training schedule for this program establishes a consistent workout regimen for runners. A key component of the program is also scheduled rest. In order to stay on schedule and be rested for the next workout, one of the changes that novice runners find necessary after they have started their training is getting to bed earlier. This usually means curtailing some of their night-life activities like late-night dinners and drinking.

Casual Runner

Listen to your body. It’s usually right. Stiffness and small aches are the result of the increased mileage. Stretching and cross training will alleviate some of these problems. However, if you’re feeling “run down” from the increase in mileage or intensity, don’t feel guilty about taking some extra rest days.

Occasional Racer

Now that you’ve decided to ramp up your race schedule, don’t overdo it. Pick and choose the events that you really want to do and that fit your training goals and schedule for the year. Also, you don’t have to run all of the races all out. Use some of them as training runs at slower paces. Many of the larger races are more enjoyable anyway if you slow down and aren’t constantly fighting the crowds as you try to maintain that race pace.

Experienced Racer

It’s very easy for runners who are looking for that extra edge, to get carried away. These runners especially need sleep in order to maintain their heavy training schedule. However, it appears that too much intensity can result in insomnia. Pete Pfitzinger notes that “a change in sleeping habits is an early sign of over-training.” Read more about this anomaly is the following article.

http://www.pfitzinger.com/labreports/sleep.shtml

Veteran Racer

Some of the runners in this category are now running more than 40 miles per week. Higher weekly mileage can be both a boon and a bust. The extra miles will increase leg strength and aerobic conditioning, which can translate into a Personal Record. But too much mileage can also lead to burnout and injury. Sometimes, an extra day of rest can be more beneficial than extra workout.

Suggested Weekly Training Schedule

Week 9	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	3/31/008	4/1/08	4/2/08	4/3/08	4/4/08	4/5/08	4/6/08	Total Weekly Miles
Novice Runner	1-2 Miles Easy and/or Core Strength	Rest	3 Miles Easy	2 Miles Easy or Cross Train	Rest	5 Miles Easy	Rest or Cross Train	8 – 12
Casual Runner	1-3 Miles Easy and Core Strength	Rest	5 Miles Easy	3 Miles Easy or Cross Train	Rest	6 Miles Easy	Rest or Cross Train	12 to 17
Occasional Race	2-3 Miles Easy and Core Strength	6 x Half Mile @ 10K Pace	Rest	4 Miles Easy	Strength and/or 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	17 to 21
Experienced Racer	2-3 Miles Easy and Core Strength	8 x Half Mile @ 10K Pace	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest, Cross Train, or 3 Miles Easy	21 to 26
Veteran Racer	2-3 Miles Easy and Core Strength	10 x Half Mile @ 10K Pace	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest, Cross Train, or 6 Miles Easy	24 to 32

Speed Workout for the Week (No Novices Please)

The speed workout for this week is 6 to 10 times a half-mile at 10K pace. It’s early in the year, so you’re 10K pace may be slower that it was last fall. Be cautious.

The rest interval between repeats should be fairly short: 1:15 to 1:45. This should be just enough time to allow your heart rate to recover to near its resting rate. A longer rest interval may be needed if you’re just starting these types of workouts.

Base the number of repeats that you run on your total weekly mileage. The amount of up-tempo mileage should be approximately 10 percent of your average weekly mileage.

20 - 25 miles per week: 4 - 6 repeats

25 - 35 miles per week: 6 - 8 repeats

35 miles or more: 8 - 10 repeats

Illinois Runs / Universal Sole Lakefront 10 Mile Training Program

Tips for the Week of 03-24-2008

This is week 8 of the 12–week training program. It’s a build week.

Week 8	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	3/24/008	3/25/08	3/26/08	3/27/08	3/28/08	3/29/08	3/30/08	Total Weekly Miles
Novice Runner	2 Miles Easy and Core Strength	Rest	3 Miles Easy	2 Miles Easy or Cross Train	Rest	8 Miles Easy	Rest, Cross Train, or 2 Miles Easy	13 – 17
Casual Runner	2-3 Miles Easy and Core Strength	Rest	5 Miles Easy	2 Miles Easy or Cross Train	Rest	10 Miles Easy	Cross Train, or 2 Miles Easy	17 to 22
Occasional Race	2-3 Miles Easy and Core Strength	6 Miles Tempo	Rest	6 Miles Easy	Strength and/or 2-3 Miles Easy	10 – 12 Miles Easy	Rest or Cross Train	24 to 28
Experienced Racer	2-3 Miles Easy and Core Strength	7 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	12 Miles Easy	Rest, Cross Train, or 3 Miles Easy	30 to 35
Veteran Racer	2-3 Miles Easy and Core Strength	8 Miles Tempo	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	12 – 13 Miles Easy	Rest, Cross Train, or 6 Miles Easy	33 to 42

Speed Workout for the Week (No Novices Please)

This week’s speed workout is another Tempo run, but the mileage has increased. They should be done at Lactate Threshold pace, which is the approximate pace for the 10-mile race.

As on previous tempo runs, use the first mile as a slow, easy warm-up. Pick up the pace by 15 – 20 seconds each mile, until you’ve reached your LT pace. Maintain that pace until the last mile. Use the last mile as a cool down.

Illinois Runs / Universal Sole Lakefront 10 Mile Training Program

Tips for the Week of 03-17-2008

This is week 7 of the 12–week training program. It’s a rest week. The week-end runs are shorter. A few people may be out of town for the Easter holiday, but the scheduled runs will still take place.

What level of runners should be doing core strength workouts? Illinois Runs recommends that all of our runners include some core conditioning in their training program. They don’t have to be extensive or time-consuming, but all runners should be doing at least one a week. As with the running workouts, the length and intensity can be increased as your fitness level improves.

The core includes the abdominal and back muscles and the muscles around the hips and pelvis. These muscles keep your trunk stable, provide balance, and help you maintain good running form, even while tiring. When your core is weak, other muscle must do extra work, leading to inefficient running and potential injury.

If you haven’t added these workouts to your weekly training regimen yet, it’s not too late to start. These workouts are typically low impact, so you can continue with them throughout your mileage build-up this spring. Because they are low mileage workouts, all level of runners from novice to veteran can make good use of them. They can be used on low-stress days following hard workouts like the long run or speed training.

The strength workouts should be prefaced with a warm-up. Two or three miles of easy running followed by some light stretching should be sufficient.

The tips are presented by level of runner, but some of them may be appropriate for anybody. So, take the time to read all of them.

Novice Runner

Having trouble getting started? Feeling intimidated at the thought of these types of work-outs? Don’t have a lot of time? Want to work on the core, upper body and arms all in one exercise? Your high school gym teacher had it right: simple pushups. Check out the following article.

http://www.nytimes.com/2008/03/11/health/nutrition/11well.html?ei=5070&en=43e273afb6adf692&ex=1205985600&adxnnl=1&emc=eta1&adxnnlx=1205352291-UCgORWpbrGbfySmB/YTIDg

Add another simple gym class exercise, the sit up, and you’ve got a fast, efficient way to do core strengthening.

Casual Runner

At the Kick Off clinic, Athletico presented some simple core exercises that anyone can do, without the need for special equipment. Bob Horwitz, our 12-minute pace leader, suggests the following links that cover some of those exercises and a lot more.

http://www.pfitzinger.com/cc.shtml#top

http://www.brianmac.demon.co.uk/corestabex.htm

Occasional Racer

You can add some variation to the core strength workouts with the use of some simple equipment like the Swiss Ball. Bob H. recommends the following link for these types of exercises.

http://www.jumpusa.com/swissexercises2.html

Experienced Racer

Including pliometrics as a second weekly strength workout will improve your speed and power, and could help shave some time off of your Personal Record.

Here are four starter pliometric drills from Runners World. Add additional exercises throughout the spring.

http://www.runnersworld.com/article/0,7120,s6-238-263-266-5902-0,00.html

Veteran Racer

Add aerobic benefit to your core strength workouts by incorporating some circuit training. These workouts can be done in a weight room. If that’s not an option, then they can be done with calisthenics, similar to the “boot camp” workouts that have become popular lately.

Check out the following article.

http://www.healthy.net/scr/article.asp?Id=286

Suggested Weekly Training Schedule

Week 7	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	3/17/008	3/18/08	3/19/08	3/20/08	3/21/08	3/22/08	3/23/08	Total Weekly Miles
Novice Runner	2 Miles Easy and Core Strength	Rest	2 Miles Easy	2 Miles Easy or Cross Train	Rest	4 Miles Easy	Rest, Cross Train, or 2 Miles Easy	8 to 12
Casual Runner	2-3 Miles Easy and Core Strength	Rest	4 Miles Easy	2 Miles Easy or Cross Train	Rest	6 Miles Easy	Cross Train, or 2 Miles Easy	12 to 17
Occasional Race	2-3 Miles Easy and Core Strength	4 x 200 Meter Hill	Rest	4 Miles Easy	Strength and/or 2-3 Miles Easy	6 Miles Easy	Rest or Cross Train	15 to 20
Experienced Racer	2-3 Miles Easy and Core Strength	8 x 200 Meter Hill	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest, Cross Train, or 3 Miles Easy	20 to 25
Veteran Racer	2-3 Miles Easy and Core Strength	12 x 200 Meter Hill	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest, Cross Train, or 6 Miles Easy	25 to 30

Speed Workout for the Week (No Novices Please)

This week’s speed workout is 8 to 16 repeats on a short hill (200 Meters).

In addition to building aerobic capacity, hill workouts also develop leg strength and improve running mechanics. They are like intervals in that there are several repetitions at a fast pace followed by rest intervals. The uphill portion will be run at 5K pace. The downhill portion will be jogged.

We suggest you run the hills at 5K pace. However if you end up running them a little faster, you can still recover in time for the next repeat. You could run this workout on a track. They’re really just repeat 200's (2 times around a 400 meter or 1/4 mile oval track). The hill adds some extra stress.

This workout could be done on a treadmill by changing the elevation every few minutes. But it’s way easier to do it outside.

Illinois Runs / Universal Sole Lakefront 10 Mile Training Program

Tips for the Week of 03-10-2008

This is week 6 of the 12–week training program. It’s another build week. Mileage is added for all levels of runners. Hang in there. A rest week and nicer weather are just ahead. As we’ve mentioned before, consistency in your training is one of keys to a successful race.

For some of you, enrolling in this training program has probably resulted in a lifestyle change. Not only are you exercising consistently, but you’re probably eating better, getting more sleep, and feeling less stress. Take the following survey to reinforce your decision to train for a 10 mile race.

http://www.nmfn.com/tn/learnctr--lifeevents--longevity_end

Suggested Weekly Training Schedule

Week 6	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	3/10/008	3/11/08	3/12/08	3/13/08	3/14/08	3/15/08	3/16/08	Total Weekly Miles
Novice Runner	2 Miles Easy and Core Strength	Rest	2 Miles Easy	2 Miles Easy or Cross Train	Rest	7 Miles Easy	Rest, Cross Train, or 2 Miles Easy	11 to 15
Casual Runner	2-3 Miles Easy and Core Strength	Rest	4 Miles Easy	2 Miles Easy or Cross Train	Rest	9 Miles Easy	Cross Train, or 2 Miles Easy	15 to 20
Occasional Race	2-3 Miles Easy and Core Strength	3 x 1 Mile @ 10K Pace	Rest	6 Miles Easy	Strength and/or 2-3 Miles Easy	9-11 Miles Easy	Rest or Cross Train	22 to 26
Experienced Racer	2-3 Miles Easy and Core Strength	3 x 1 Mile @ 10K Pace	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	11 Miles Easy	Rest, Cross Train, or 3 Miles Easy	28 to 33
Veteran Racer	2-3 Miles Easy and Core Strength	3 x 1 Mile @ 10K Pace	Rest	8 Miles Easy	Strength & 2-3 Miles Easy	11 – 13 Miles Easy	Rest, Cross Train, or 6 Miles Easy	30 to 40

Speed Workout for the Week (No Novices Please)

This week’s workout is a 3 to 5 one-mile repeats at 10K pace. Same as two week’s ago, except with one additional mile repeat. With the warmer temperatures and the extra hour of daylight in the evening, it looks like it is finally safe to move outdoors with the speed work.

Start the workout with an easy one-mile warm-up followed by some light stretching. Then run a series of one-mile repeats at 10K pace with a 2.5 minute rest break after each one. Finish the workout with an easy one-mile cool down.

If you haven’t raced a 10K recently, the run a pace that is 10 to 15 seconds faster per mile than the Lactate Threshold pace that you ran last week.

Illinois Runs / Universal Sole Lakefront 10 Mile Training Program

Tips for the Week of 03-03-2008

This is week 5 of the 12–week training program. It’s a build week. Mileage is added for all levels of runners.

Maybe, just maybe, this will be the last week of winter weather. At this time of year the average high temperatures should be in the 40’s. Also, Daylight Savings Time begins at 2:00 am on Sunday, 3-9-2008. This means an extra hour of light in the evening, with sunset approaching 7:00 PM. Because of the better footing, extra light, and fewer layers of clothing, it’s a good time for the experienced runners to move outside with their speed workouts.

Pace is important in any race, of any distance. Running too fast a pace in the early part of a race can result in having to slow down in later, even having to walk. Running too slow a pace can result in a missed Personal Record. Therefore, one of the basic goals of this training program is to make runners aware of the importance of pace and to have them approach any workout or race with a specific pace in mind.

The tips are presented by level of runner, but some of them may be appropriate for anybody. So, take the time to read all of them.

Novice Runner

Since they are new to the sport, novice runners should do most, if not all of their workouts, at a slow, comfortable pace. As mentioned in previous tips, walking breaks may also be part of the long runs. The focus of their training is on the build up of the long run and base mileage. Since the longest training run before the race will be 9 miles, novice runners should plan on keeping that same comfortable pace during the race.

Casual Runner

Like the Novice Runner, these runners should also maintain a slow, comfortable pace for most of their workouts. Since they’ve been running for a while and have a stronger base, their slow, comfortable pace is most likely faster than the novice pace. They should also be able to run longer distances. Once their weekly mileage reaches 15 miles per week, they can consider adding one or two miles at a slightly faster pace to one of their mid-week workouts. If they do this, they can consider running the 10-mile race at a slightly faster pace than their week-end long run.

Occasional Racer

Since they have already run some shorter races, runners in this category are used to running different paces. At a minimum, they have an easy training pace and a faster pace that they use in a 5K or 10K. And they have probably experimented with some paces in between.

During this program, this group of runners should be focusing on their Lactate Threshold pace. It’s the pace that is recommended for the tempo runs and many of the mid-week speed workouts.

Lactate Threshold (LT) pace is about 2.5 percent slower than your 10K pace. On average this works out to be a difference of about 10 seconds slower per mile. It is roughly equivalent to the pace at which you could race 10 miles. If you train with a heart rate monitor, this pace will be in the range of 82-85 percent of your max heart rate.

The weekend long runs should be done at a slow, comfortable pace.

Experienced Racer

Runners in this group are already doing runs at a variety of different paces, including speed training and races. Since these runners are looking for an extra edge, they sometimes “push the envelope”. Caution is needed though, in order to prevent an injury from over-training. As a general rule, total speed mileage for a week shouldn’t be much more than 10 percent of the total weekly mileage. For example, an experienced runner with a weekly average of 30 miles can handle about 3 miles of fairly intense speed work. A typical weekly speed workout for this runner might be 6 to 8 times a half-mile at 10K pace. The portions of the workouts that are warm-up and cool-down do not count toward the total speed mileage. As the intensity of the speed workouts lessens (say from 10K pace to Lactate Threshold), more mileage can be added to the workout.

Since this time of year these runners are also concentrating on building up their base mileage, the long runs on the weekend should be kept at a slow, comfortable pace.

Veteran Racer

Since these runners have the strongest base, they can handle more intensity in their workouts and race more frequently than the less experienced runners. Lactate Threshold is still the most important pace. In addition to the weekly speed workout or tempo runs, these runners can also include a few miles on their weekend long run at the LT pace.

These runners might also consider using other races as practice for the 10-miler. These can be races of 5K distance or longer. Many of these runners may already be entered in the March Madness Half Marathon on 3/16/08. Coincidently, the Veteran Racers are scheduled to do a 13-mile run that weekend.

Suggested Weekly Training Schedule

Week 5	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	3/3/008	3/4/08	3/5/08	3/6/08	3/7/08	3/8/08	3/9/08	Total Weekly Miles
Novice Runner	2 Miles Easy and Core Strength	Rest	2 Miles Easy	2 Miles Easy or Cross Train	Rest	6 Miles Easy	Rest, Cross Train, or 2 Miles Easy	10 to 14
Casual Runner	2-3 Miles Easy and Core Strength	Rest	4 Miles Easy	2 Miles Easy or Cross Train	Rest	8 Miles Easy	Cross Train, or 2 Miles Easy	14 to 19
Occasional Race	2-3 Miles Easy and Core Strength	5 Miles Tempo	Rest	5Miles Easy	Strength and/or 2-3 Miles Easy	6-8 Miles Easy	Rest or Cross Train	20 to 24
Experienced Racer	2-3 Miles Easy and Core Strength	6 Miles Tempo	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	10 Miles Easy	Rest, Cross Train, or 3 Miles Easy	26 to 31
Veteran Racer	2-3 Miles Easy and Core Strength	7 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	10 – 12 Miles Easy	Rest, Cross Train, or 6 Miles Easy	32 to 37

Speed Workout for the Week (No Novices Please)

This week’s workout is the same as two weeks ago: a 5 to 7 mile Lactate Threshold run. The middle miles will all be run at Lactate Threshold pace. Here are the suggested paces.

First Mile: Easy Pace, Warm Up

Next 3 – 5 Miles: Progressively Faster Pace Up to Lactate Threshold Pace

Last Mile: Easy Pace, Cool Down

Illinois Runs / Universal Sole Lakefront 10 Mile Training Program

Tips for the Week of 02-25-2008

This is week 4 of the 12–week training program.

It’s a rest week. After several weeks of progressively longer weekend runs and weekly mileage, there is a cut back on both of these to give your bodies a chance to recover and repair. A mistake that any runner can make this time of year, especially beginners, is to try and do too much, too early. By overdoing it, runners risk burn-out, discouragement, and even injury. Every level of runner from beginner to veteran should be taking some extra rest this week.

In addition to rest, cross training is an excellent way to give your legs a break from the steady build up in mileage. In order to be an effective alternative to running, the exercise must be aerobic and low impact. Some forms of cross training can also build core and upper body strength. Some common cross training activities for runners are walking, cycling, and swimming.

Exercise doesn’t always have to take place during a workout. It can be fit into your regular routine of daily activities. These activities may be too short to record in your training log, but over time, they can improve your overall conditioning. See the tips below for some examples.

The tips are presented by level of runner, but some of them may be appropriate for anybody. So, take the time to read all of them.

Novice Runner

Last week’s tips noted that walking may already be part of a novice runner’s program. But walking doesn’t have to be limited to scheduled workouts. In today’s car-oriented, time-constrained lifestyle, walking has become a forgotten activity. To compound this problem, many communities make it difficult to get from one place to another by foot. But if you work at it, you should be able to squeeze in some walking during your daily commute and errands. For example, get off the train/bus a stop or two early and walk the remainder of the trip. Or take a twenty minute walk before going to lunch.

To provide support and cushioning, wear your running shoes when walking.

Casual Runner

In addition to treadmills, there are lots of low-impact alternatives for cross-training at a fitness center. Stair stepping and elliptical machines are examples. Ones that combine upper body and lower body exercise provide the best workouts.

Don’t belong to a health club? Recent changes in the fire code have opened up the stairwells in many high rise office buildings. If you have a little extra time, take the stairs at work. Walk up as that will burn more calories and provide better aerobic exercise. Take the elevator down to avoid additional impact on your legs.

Occasional Racer

Another cross-training option at a fitness center is a spin session on an exercise bike. A little like an interval workout or a Tempo run, these sessions are a chance to improve leg strength and lactate threshold.

As the weather gets nicer, you may want to move outside. Cycling, like walking, doesn’t have to be part of a scheduled workout. With the proliferation of bike paths and bike lanes, it has become much easier to get around on a bicycle in the Chicago area. Commuting to work by bicycle has become a much more common occurrence. Just like the movie “Field of Dreams”, it’s turning out to be a case of ‘build it and they will come”.

And please, always wear a helmet.

Experienced Racer

If you’re looking for that extra edge, swimming may be the right cross-training exercise for you. It gives your legs a serious break, but has a huge aerobic benefit and builds core and upper body strength. The obvious downsides are that it requires access to a pool and correct technique. If you want to get serious about it, you should join a club where you can get coaching and organized workouts. Sorry, but there isn’t any way to fit this into your daily commute.

Veteran Racer

Many runners, and even more cyclists, switch to cross country ski racing in the winter. With record or near record snow falls in many areas, it’s been a good year for this sport. It’s a little late to start, but you will probably be able to ski for another few weeks, especially in the upper Midwest.

Last weekend, the 35^th annual American Birkebeiner was held in Haywood, Wisconsin. If you’re looking for your next challenge, this hilly, 55-kilometer ski marathon could be it.

Check it out at http://www.birkie.com . If you end up getting hooked on this sport, then you can attempt the Worldloppet, a series of 14 cross country ski marathons spread across four continents. That of course is after you’ve completed all of the marathons for your “50-State Club” membership.

If you’ve just start thinking about skiing, it’s a good time of year to find a sale on the equipment. You will then be all set for next year.

Suggested Weekly Training Schedule

Week 4	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	2/25/008	2/26/08	2/27/08	2/28/08	2/29/08	3/1/08	3/2/08	Total Weekly Miles
Novice Runner	2 Miles Easy and Core Strength	Rest	2 Miles Easy	2 Miles Easy or Cross Train	Rest	3 Miles Easy	Rest, Cross Train, or 2 Miles Easy	6 - 10
Casual Runner	2-3 Miles Easy and Core Strength	Rest	4 Miles Easy	2 Miles Easy or Cross Train	Rest	5 Miles Easy	Cross Train, or 2 Miles Easy	10 - 15
Occasional Race	2-3 Miles Easy and Core Strength	2 x 1 Mile @ 10K Pace	Rest	4 Miles Easy	Strength and/or 2-3 Miles Easy	5-6 Miles Easy	Rest or Cross Train	15 to 20
Experienced Racer	2-3 Miles Easy and Core Strength	3 x 1 Mile @ 10K Pace	Rest	5 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest, Cross Train, or 3 Miles Easy	20 to 25
Veteran Racer	2-3 Miles Easy and Core Strength	4 x 1 Mile @ 10K Pace	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	6 Miles Easy	Rest, Cross Train, or 3 - 6 Miles Easy	25 to 30

Speed Workout for the Week (No Novices Please)

This week’s workout is a 2 to 4 one-mile repeats at 10K pace. Since it looks like the weather will not be cooperating, you will probably have to do this workout indoors on a treadmill or track.

If you haven’t raced a 10K recently, the run a pace that is 10 to 15 seconds faster per mile than the Lactate Threshold pace that you ran last week.

Illinois Runs / Universal Sole Lakefront 10 Mile Training Program

Tips for the Week of 02-18-2008

This is week 3 of the 12–week training program.

Just a reminder: if you haven’t already done so, you need to register for the Universal Sole Lakefront 10-Miler. There is a separate registration form and fee for this race. The fee for the race is not included in your fee for the training program.

This program has separate training schedules for 5 levels of runners: novice runner, casual runner, occasional racer, experienced racer, and veteran racer. Using the descriptions of these levels in the program booklet, you should be able to pick a level that best fits your training and racing background. If you find that you straddle any of these categories, then you can mix and match workouts from the different levels to customize your training program. For example, if you have never raced before (casual runner) but are already capable of running longer that 4 miles in one run, then you might consider running the longer distances of the occasional racer, but skip the speed workout and the extra strength workout. Or, if you are a novice runner but are already doing multiple strength workouts per week, then you can keep the strength workouts while you are starting to add running workouts. There is no reason to cut back on the long run distance or weekly mileage that you are already accustomed to running.

The tips are presented by level of runner, but some of them may be appropriate for anybody. So, take the time to read all of them.

Novice Runner

For many people in this category walking will be part of the program, not only during the weekend runs, but also as cross-training during the week. Walking is aerobic, but low impact. A mile of walking will burn about the same number of calories as running. It just takes longer. For the total beginner, the first workout may end up being 2 miles of walking with some running breaks. As conditioning improves, the workouts will become progressively longer runs with progressively shorter walking breaks. Some participants may choose to continue with walking breaks, but it is not unreasonable to expect that by the end of the program, the 10 mile race will be a continuous run.

Casual Runner

One of the keys to success in training for any sport is consistency. You need to get into a regular routine. You’ve already started this by training with the group on the weekend for the most important workout of the week. Try to develop a regular schedule for your other workouts. Also, if you can find training partners for these other workouts, then the likelihood of missing any of these runs will be decreased. Keep at it and by the end of the program, you will have switched from being a casual runner to a regular runner.

Occasional Racer

If you want to race faster, then you have to train faster. If you have never tried speed workouts, now would be a good time to start. You don’t have to do a lot of it to become a faster runner. A little speed training can go a long way. Start with some shorter tempo runs. You also don’t have to run these workouts that fast. The speed is relative to your current fitness level and race goal. See the write up on this week’s speed workout for more specifics.

Experienced Racer

Many runners tend to overlook core strength workouts as a way to improve their race performances. After all, they consider themselves runners, not body builders. A stronger core will improve your running form and efficiency. It will prevent break down in the later miles of the workouts and races. This is the time of year to focus on building your base mileage and working on core strength. All levels of runners should be doing some strength workouts. Experienced runners should be doing a couple per week.

Veteran Racer

If you are in this category, then you may already be putting in lots of miles. If you can already handle it, there isn’t really any reason to cut back. You should also be doing the speed and strength workouts. The key pace to be working on in your training is Lactate Threshold. This pace is roughly equivalent to your 10 Mile race pace. This is the pace that you should be practicing on your Tempo runs. You might also want to consider running this pace for a few miles during your weekend run.

Suggested Weekly Training Schedule

Week 3	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Type of Runner	2/18/008	2/19/08	2/20/08	2/21/08	2/22/08	2/23/08	2/24/08	Total Weekly Miles
Novice Runner	2 Miles Easy and Core Strength	Rest	2 Miles Easy	2 Miles Easy or Cross Train	Rest	4 Miles Easy	Rest, Cross Train, or 2 Miles Easy	8 - 12
Casual Runner	2-3 Miles Easy and Core Strength	Rest	4 Miles Easy	2 Miles Easy or Cross Train	Rest	6 Miles Easy	Cross Train, or 2 Miles Easy	12 - 17
Occasional Race	2-3 Miles Easy and Core Strength	5 Miles Tempo	Rest	5 Miles Easy	Strength and/or 2-3 Miles Easy	6-8 Miles Easy	Rest or Cross Train	17 to 22
Experienced Racer	2-3 Miles Easy and Core Strength	6 Miles Tempo	Rest	6 Miles Easy	Strength & 2-3 Miles Easy	8 Miles Easy	Rest, Cross Train, or 3 Miles Easy	24 to 29
Veteran Racer	2-3 Miles Easy and Core Strength	7 Miles Tempo	Rest	7 Miles Easy	Strength & 2-3 Miles Easy	8 - 10 Miles Easy	Rest, Cross Train, or 3 Miles Easy	29 to 34

Speed Workout for the Week (No Novices Please)

This time of year, it’s very hard to do speed training outside. It can be cold and windy, requiring you to put on several layers of clothing. Icy footing can make it impossible to run very fast without risking a nasty fall. If any of these conditions exist, then you will probably want to do your speed training indoors on a treadmill or a track if you can find one.

For the first few weeks of the program, the speed workouts will be Tempo Runs. They are fairly simple and are easy to do on a treadmill. If they’re done right, they’re a great aerobic workout, they train you for the specific pace of the 10-mile race, and you can recover fairly quickly from them.

If you are training outside, run on a marked course so that you can monitor your pace. Warm up for a mile. Then progressively pick up the pace to Lactate Threshold or maybe 10K Pace. They are not meant to be run too fast. For this time of year, a sustained up-tempo pace for 2 to 4 miles is fine. End with a cool-down mile and some stretching.

This week’s workout is a 5 to 7 mile Lactate Threshold run. The middle miles will all be run at Lactate Threshold pace. Lactate Threshold (LT) pace is about 2.5 percent slower than your 10K pace. On average this works out to be a difference of about 10 seconds slower per mile. It is roughly equivalent to the pace at which you could race 10 miles. If you train with a heart rate monitor, this pace will be in the range of 82-85 percent of your max heart rate.

Here are the suggested paces.

First Mile: Easy Pace, Warm Up

Next 3 – 5 Miles: Progressively Faster Pace Up to Lactate Threshold Pace

Last Mile: Easy Pace, Cool Down