ARTICLES, TIPS, TRAINING & GENERAL ADVICE
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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.
