ARTICLES, TIPS, TRAINING & GENERAL ADVICE
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Please be safe, consult with your
physician before beginning any
new fitness plan.
You have a solid aerobic base. You have been running consistently for a few years. You average 20 to 30 miles a week, are familiar with speed work. You may have completed a half-marathon, but now you want to improve your time. You have a specific finishing time goal, and you’re willing to train hard to achieve it.
As an intermediate runner you are working towards improving speed over distance. That means greater endurance, the ability to run longer at race pace. Tempo running is part of the schedule. Tempo running trains your body to hold a faster pace. Warm up for 5-10 minutes, increase running pace to 20-30 seconds slower that 10K pace for 15 to 30 minutes, cool down jog.
Short intervals that are done faster than race pace are also included. Recovery jogging between intervals should be very easy. The ratio is 1:1, 400 meter interval, 400 meter recovery jog. You want to make sure that you have adequately recovered between intervals.
|1||4-5 miles||Rest||40 min Tempo||Rest||4 miles||6 miles||Rest|
|2||4-5 miles||Rest||42 min Tempo||Rest||4 miles||7 miles||Rest|
|3||4-6 miles||Rest||45 min Tempo||Rest||4-5 miles||8 miles||Rest|
|4||4-6 miles||Rest||45 min Tempo||Rest||4-5 miles||9 miles||Rest|
|5||5-7 miles||Rest||45 min Tempo||Rest||4-6 miles||10 miles||Rest|
|6||5-7 miles||Rest||45 min Tempo||Rest||4-6 miles||8 miles||Rest|
|7||5-7 miles||Rest||40 min Tempo||Rest||4-6 miles||10 miles||Rest|
|8||5-7 miles||Rest||45 min Tempo||Rest||4-6 miles||8 miles||Rest|
|9||5-7 miles||Rest||45 min Tempo||Rest||4-6 miles||10 miles||Rest|
|10||5-7 miles||Rest||45 min Tempo||Rest||4-6 miles||12 miles||Rest|
|11||5-7 miles||3 miles||30 min Tempo||Rest||4 miles||6 miles||Rest|
|12||4 miles||3 miles||20 min||Rest||2 miles||Rest or Race||Rest or Race|
Remember to stretch major muscle groups after running. Include: calves, hamstrings and quadracep muscles.
Nutritional needs will change as you increase your long run. Make sure to stay hydrated and consider fueling with a sports gel or sports drink after the first hour of running.
Race Day Tips:
Eat a good breakfast. Arrive early to the start, so that you can walk around and use the bathroom etc. Keep hydrated during the race. Start slow for the first few miles, find your pace and stick with it. Use the last 200-300 meters to pick it up for a strong finish. Relax and have a good time!