ARTICLES, TIPS, TRAINING & GENERAL ADVICE
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Please be safe, consult with your
physician before beginning any
new fitness plan.
Training Plans: Advanced Runner
You’ve been a serious runner for several years, have run many races, maybe even a marathon. You’ve done intervals, and can run comfortably for an hour-plus. Now you want to set a personal best. You are willing to work hard to acheive your goal.
You will take your running to the next level by running short intervals at 5K and 10K race pace. Tempo running helps improve lactate threshold. However, the latest studies on peak performance, from the The University of Texas Southwestern Human Performance Center, have found that interval training yields better results than tempo training. As an advanced runner, you have the aerobic base to handle interval training at faster speeds. The faster short intervals will produce faster 10-K times. These quality intervals result in improved performance in half the amount of time of traditional tempo runs.
You will maintain your aerobic base by doing solid mileage. You will do 2 interval work outs each week. The mileage base will support the intensity of the speed work. You need a combination of hard, easy and moderate running to reach your potential as an advanced runner.
Run 5 days per week
Speed Work:
8 min 1:50 (400 m) 3:45 (800 m) 7:48 (1600 m)
7 min 1:30 (400 m) 3:21 (800 m) 6:55 (1600 m)
6 min 1:10 (400 m) 2:52 (800 m) 5:55 (1600 m)
Run interval/Jog recovery interval should be 1/1 ratio i.e. run 1:30, jog 1:30
Schedule:
| Mon | Tues | Wed | Thur | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| 1 | EZ 4-5 miles or Rest | Warm up 6x400m |
4-6 miles | Warm up 7x400m |
X-Train or EZ 3-4 miles | 8 miles | Rest |
| 2 | EZ 4-5 miles or Rest | Warm up 8x400m |
4-6 miles | Warm up 2x400m 2x800m 400m |
X-Train or EZ 3-4 miles | 8-10 miles | Rest |
| 3 | EZ 4-5 miles or Rest | Warm up 8x400m |
4-6 miles | Warm up 2x400m 2x800m 1600m |
X-Train or EZ 3-4 miles | 8-10 miles | Rest |
| 4 | EZ 4-5 miles or Rest | Warm up 10x400m |
4-6 miles | Warm up 800m 2x1600 |
X-Train or EZ 3-4 miles | 9-11 miles | Rest |
| 5 | EZ 4-5 miles or Rest | Warm up 10x400m |
4-6 miles | 4-6 miles | X-Train or EZ 3-4 miles | 10-12 miles | Rest |
| 6 | EZ 4-5 miles or Rest | Warm up 10x400m |
4-6 miles | EZ 3-4 miles | X-Train or EZ 3-4 miles | EZ 3 miles | Race |
Remember to stretch major muscle groups after running. Include: calves, hamstrings and quadracep muscles.
Race Day Tips:
One of the biggest mistakes runners make is going out too fast. Hold back in the first mile. Ease into a controlled somewhat hard effort during the second mile. Increase gradually to discomfort in the last mile, and try to pick it up for the last 200-300 meters.
