ARTICLES, TIPS, TRAINING & GENERAL ADVICE

BROWSE LIBRARY

Related Articles

Additional Articles

Training Plans

Please be safe, consult with your physician before beginning any
new fitness plan.

Training Plans: Intermediate Runner

You’ve been running a year or more, done some 5-Ks, maybe even a 10-K. You feel like you are capable of running faster. Now you want to challenge yourself to see what you can do at a longer distance.

As you transition from a recreational runner to a competitive athlete, you will add miles to increase endurance. You’ll also add a substantial amount of tempo running aimed at elevating your anaerobic threshold, the speed above which blood lactate levels dramatically increase. Regularly including training sessions at a little slower than 10-K pace, will be your tempo run pace. This will significantly improve your endurance and running efficiency in just six weeks.

Tempo work will include weekly a warm up, 5-10 minutes and a steady state run of 15-25 minutes at tempo pace, return to easy pace and. Hill running, strengthens your running muscles, heart, and related aerobic systems. One day per week will be spent either running hilly courses or running hill repeats of 2-3 minutes long.

Running fast requires effort and some discomfort as your body adjusts to the training. The reward for this effort is faster times. Be patient with yourself. Sometimes you won’t feel like you are able to complete the workout, if not, listen to your body. It will get easier the next time.

Schedule:

Mon Tues Wed Thur Fri Sat Sun
1 4-5 miles 25 min Tempo 3-4 miles Hills Rest EZ 4-5 miles 6 miles Rest
2 4-5 miles 30 min Tempo 3-4 miles Hills Rest EZ 4-5 miles 6-7 miles Rest
3 4-5 miles 35 min Tempo 3-4 miles Hills Rest EZ 4-5 miles 7-8 miles Rest
4 4-5 miles 40 min Tempo 3-4 miles Hills Rest EZ 4-5 miles 8-9 miles Rest
5 4-5 miles 45 min Tempo 3-4 miles Hills Rest EZ 4-5 miles 10 miles Rest
6 Rest 5 miles Rest 4 miles Rest 3 miles Race!

Run 5 days per week

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.

Digg this Story

News

Introducing The Healthy Corp

March 15, 2010 by Brad Hefta-Gaub

As politicians in Washington debate health care reform, Corporate America wrestles with their own Trillion Dollar Question: How do we increase employee productivity and decrease our health care costs? The Answer: Re-define “corporate wellness”. (more…)

New Year - New Feature: Compare Results

January 1, 2010 by Brad Hefta-Gaub

Have you ever noticed in your Sweat365 journal that  you can get a summary of your activity for this week and last week, this month and last month, and this year and last year? Have you ever wondered, why can’t I get a summary of my exercise from the last two months? Or the last six months? Have you ever asked, why can’t I compare two periods to see how my activities have changed? Well, now you can! (more…)

News Archive