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 run and raced for many years. You’ve finished almost every distance from 5k to half marathon. You may have even run a marathon. Your average mileage is 35 plus, over the last 6 months. You are ready to challenge yourself with racing a half marathon. You are ready to increase the intensity of your speedwork. You are willing to train hard to acheive your goal.
One of the primary goals at the advanced level is to increase weekly mileage, and include an adequate long run. You’ll also increase the intensity of your running. Your work outs will include tempo runs. Tempo running helps improve lactate threshold. You’ll also do some intervals faster than race pace. The goal is to simulate racing, learning to push yourself when you are fatigued. The faster short intervals will produce faster race times. 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
| Mon | Tues | Wed | Thur | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| 1 | 4 miles | 4 miles | 40 min Tempo | Rest | 1 mile warm up 4x400m 1 mile cool down |
6 miles | Rest |
| 2 | 4-5 miles | 4 miles | 42 min Tempo | Rest | 1 mile warm up 4x800m 1 mile cool down |
8 miles | Rest |
| 3 | 4-6 miles | 4.5 miles | 45 min Tempo | Rest | 1 mile warm up 3x1600m 1 mile cool down |
10 miles | Rest |
| 4 | 5-7 miles | 4.5 miles | 45 min Tempo | Rest | 1 mile warm up 6x400m 1 mile cool down |
8 miles | Rest |
| 5 | 5-7 miles | 5 miles | 45 min Tempo | Rest | 1 mile warm up 3x1600m 1 mile cool down |
10 miles | Rest |
| 6 | 5-7 miles | 5 miles | 45 min Tempo | Rest | 1 mile warm up 4x800 1 mile cool down |
12 miles | Rest |
| 7 | 5-7 miles | 5 miles | 40 min Tempo | Rest | 1 mile warm up 6x400m 1 mile cool down |
8 miles | Rest |
| 8 | 5-7 miles | 4.5 miles | 45 min Tempo | Rest | 1 mile warm up 4x1600m 1 mile cool down |
12 miles | Rest |
| 9 | 5-7 miles | 5 miles | 45 min Tempo | Rest | 1 mile warm up 3x800m 1 mile cool down |
10 miles | Rest |
| 10 | 5-7 miles | 5.5 miles | 45 min Tempo | Rest | 1 mile warm up 4x400m 1 mile cool down |
15 miles | Rest |
| 11 | 4-6 miles | 4 miles | 30 min Tempo | Rest | 1 mile warm up 4x400m 1 mile cool down |
6 miles | Rest |
| 12 | Rest | 30 min Tempo | 4 miles | Rest | 2 miles | Rest or Race | Rest or 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.
