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
This plan is for intermediate runners. You have already developed a running base. Your next goal is to improve your time. Mileage increases over the course of 5 weeks, followed by a small taper prior to the race.
Your schedule includes tempo runs, which are run at lacatate threshold and help train the body to run faster. Tempo runs start by warming up for 5-10 minutes and then increasing the pace to about 25-30 seconds per mile slower than 5K pace. Keep this pace for about 20 minutes, finish with a cool down.
Hill running is also added to the schedule. Running hills once a week at a fairly hard effort (should feel like 5K race pace) for up to three minutes at a time is an ideal way to get stronger. Hill training improves leg and gluteal strength while increasing aerobic capacity and stride length, along with ankle flexion that enables you to push off the ground more quickly.
Schedule:
| Mon | Tues | Wed | Thur | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 20 min Tempo | 3-4 miles Hills | Rest | X-Train or EZ 3-4 miles | 5 miles | Rest |
| 2 | Rest | 25 min Tempo | 3-4 miles Hills | Rest | X-Train or EZ 3-4 miles | 5-6 miles | Rest |
| 3 | Rest | 30 min Tempo | 3-4 miles Hills | Rest | X-Train or EZ 3-4 miles | 6-7 miles | Rest |
| 4 | Rest | 35 min Tempo | 3-4 miles Hills | Rest | X-Train or EZ 3-4 miles | 7-8 miles | Rest |
| 5 | Rest | 40 min Tempo | 3-4 miles Hills | Rest | X-Train or EZ 3-4 miles | 6-9 miles | Rest |
| 6 | Rest | 3 miles | Rest | 2-3 miles | Rest | 2 miles | Race! |
Run 4 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.
