ARTICLES, TIPS, TRAINING & GENERAL ADVICE

BROWSE LIBRARY

Related Articles

Additional Articles

Training Plans

Please be safe, consult with your physician before beginning any
new fitness plan.

Training Plans: Intermediate Runner

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.

Schedule:

Mon Tues Wed Thur Fri Sat Sun
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!

Digg this Story

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…)

News Archive