Remember, none of the workouts described here is set in stone. If it is easier for you to do a workout on a different day, feel free to switch around your days to suit you. Be sure that you don't try to do hard workouts back-to-back though, or you will risk injury. Don't worry about missing a workout if you are nursing an injury, get sick, or just don't have time. If you miss a day or two, just pick up where you left off. If you have an extended break, you might want to back up a week or two. You should do 6-8 x 100 meter strides three times a week after running. Races: Warm-up for all races the same way you would for a workout. Run the races smart--most people go out way too hard in the early stages and slow down throughout. Even effort/pace is the way to go. *Tuesday Speed Workouts: All workouts should consist of 2 mile warm-up followed by strides and then a two mile cool down after the workout is completed. WO1 & 3 = 8 x 400 @ 85-90% with 400 jog recovery
WO2= 5 x 800 @ 85-90% with 400 jog recovery
WO4, 6, 7, & 9 = 12 x 200 @ 85-90% with 200 jog recovery.
WO5 = 4 x 1200 @ 85-95% with 400 jog recovery
WO8 = 12 x 300 @ 85-95% with 100 jog recovery **Thursday Anaerobic Threshold Workouts: AT1 = 5 x 1000 @ 80-85% with 2-3 minutes jog recovery
AT2 = 3 x mile @ 80-85% with 2-3 minutes jog recovery
AT3, 5 & 6 = 6 x 800 @ 80-85% with 2 minute jog recovery
AT4 = 2 mile time trial with each 800 getting faster. This and AT7 are actually learning to race workouts. Pacing is crucial in top level performances and must be practice. It is important to go out in a controlled manner and gradually increase the pace each half mile.
AT7 = Mile TT with each 400 getting quicker. ***Saturday Races: Race1 = 5K with conservative first mile at 75-80% / second mile at 80-85% / race the last mile.
Race2 = 5 mile or 10K. This should be run with negative splits. Go out conservative / come back hard.
Race3 = mile or two mile. The goal is to race steady.
Race4 = This is the goal race. Put together everything you have learned and run a PR. |