ARTICLES, TIPS, TRAINING & GENERAL ADVICE

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Training Plans

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.

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News

Sweat365 and Brooks Sports

August 5, 2008 by Brad Hefta-Gaub

Sweat365 is very excited to announce a new partnership with Brooks® Sports.

Brooks is a leading running company that designs and markets a line of high-performance running shoes, apparel and accessories. Entirely focused on the run, Brooks is dedicated to inspiring people to run and be active. Sweat365 is dedicated to supporting your everyday fitness, no matter what your level and no matter what your goals.  At Sweat365, we are honored to work with a partner like Brooks that shares a common vision of inspiring people to reach their fitness goals.

Sweat365 will be powering the social media platform for Brooks. In addition to providing Brooks with a fully hosted state of the art social media publishing platform and access to a growing community of everyday athletes, over the next several months we will work closely with Brooks to deliver several exciting new programs for them to engage with their customers using the Sweat365 platform. Stay tuned for more.

In the mean time, please check out the new Brooks Blog at http://talk.brooksrunning.com.

Guidelines For Working Out During Pregnancy

June 7, 2008 by Lisa Sabin

A woman’s body goes through many changes during pregnancy. The most obvious are increased girth, posture and center of gravity. The hormonal changes such as increased levels of estrogen and progesterone cause the GI track to slow down so that a woman gains the appropriate amount of weight to sustain a fetus. Relaxin, causes muscle and connective tissue to soften and become more flexible. Proprioception may change as feet swell and posture compensates for the new distribution of weight. Changes in hormones can create mood swings for many women. (more…)

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