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 running year-round for several years. You have run a lot of races and regularly run intervals. You want to see what you are capable of as a runner. You are willing to train hard.
The goal is to increase lactate threshold. You will run faster than race pace with limited recovery. Minimizing recovery simulates the conditions of racing, where there is no recovery.
You’ll keep your aerobic base by running at least 5 days per week. Two speed interval work outs are included in the training.
Run 5 days per week
EZ-easy Run
Speed Work:
8 min pace 1:50(400 m) 3:45(800 m) 7:48 (1600 m)
7 min pace 1:30 (400 m) 3:21 (800 m) 6:55 (1600 m)
6 min pace 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 | Rest | Warm up 6x400m |
4-6 miles | Warm up 7x400m |
X-Train or EZ 3-4 miles | 8 miles | Rest |
| 2 | Rest | Warm up 8x400m |
4-6 miles | Warm up 2x400m 2x800m 400m |
X-Train or EZ 3-4 miles | 8-10 miles | Rest |
| 3 | Rest | Warm up 8x400m |
4-6 miles | Warm up 2x400m 2x800m 2x400m |
X-Train or EZ 3-4 miles | 8-10 miles | Rest |
| 4 | Rest | Warm up 10x400m |
4-6 miles | Warm up 2x400m 2x800m 2x400m |
X-Train or EZ 3-4 | 9-11 miles | Rest |
| 5 | Rest | Warm up 10x400m |
4-6 miles | 4-6 miles | X-Train or EZ 3-4 miles | 10-12 miles | Rest |
| 6 | Rest | Warm up 10x400m |
Rest | EZ 3-4 miles | Rest | 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.
