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Tips for the Week
of 03-03-2008
Tips for the Week of
This is week 2 of the 10–week 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.
Because of the relatively short duration of this program,
runners coming into the program should be able to cover a 5-mile distance in
one workout.
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 several 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 13.1 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 half-marathon 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
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 2 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Type of
Runner |
|
|
|
|
|
|
|
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 - 14 |
|
Casual Runner |
2-3 Miles Easy and Core Strength |
Rest |
4 Miles Easy |
2 Miles Easy or Cross Train |
Rest |
7 Miles Easy |
Cross Train, or 2 Miles Easy |
13 - 18 |
|
Occasional Race |
2-3 Miles Easy and Core Strength |
5 Miles Tempo |
Rest |
5 Miles Easy |
Strength and/or 2-3 Miles Easy |
7-9 Miles Easy |
Rest or Cross Train |
19 to 23 |
|
Experienced Racer |
2-3 Miles Easy and Core Strength |
6 Miles Tempo |
Rest |
6 Miles Easy |
Strength & 2-3 Miles Easy |
9 Miles Easy |
Rest, Cross Train, or 3 Miles Easy |
25 to 30 |
|
Veteran Racer |
2-3 Miles Easy and Core Strength |
7 Miles Tempo |
Rest |
7 Miles Easy |
Strength & 2-3 Miles Easy |
9 - 11 Miles Easy |
Rest, Cross Train, or 3 Miles Easy |
27 to 37 |
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 half-marathon 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 a half-marathon. 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