On all days other than the Tuesday workouts and the Saturday time trials and races, run/ walk under 75% of your maximum heart rate. You can be tested for this number or you can continue to use the formula 220-age = max HR. Remember if you do choose to use the formula there is potential for error so pay attention to what you are feeling compared to the numbers. Do they make sense? Ask questions. At this point in the program, you are probably starting to see and feel some real results, as you gain fitness and confidence. Be careful, though, that you don't push yourself too hard. Listen to your body--if it is telling you something is hurting, don't be afraid to take a day or two off (or more if you need it!). *Tuesday Speed Workouts: WO1 & 3 = one mile warm-up / 4 x 400 @ 85-90% with 400 jog recover / one mile cool down.
WO2, 5, 7, 9, & 12 = one mile warm-up / 8 x 200 @ 85-90% with 200 jog recovery / one mile cool down.
WO4 & 6 = one mile warm-up / 6 x 400 @ 85-90% with 400 jog recovery / one mile cool down.
WO8 = one mile warm-up / 4 x 600 @ 85-90% with 400 jog recovery / one mile cool down.
WO10 = one mile warm-up / 3 x 800 @ 85-90% with 400 jog recovery / one mile cool down.
WO11 = one mile warm-up / 2 x mile @ 80-90% with 400 jog recovery / one mile cool down.
**Saturday Workouts/Race: Mile TT = one mile warm-up / 1 mile Time Trial. Each 400 should be quicker than the one before it. / one mile cool down.
2 Mile TT = one mile warm-up / 2 mile Time Trial. Each 800 should be quicker than the one before it. / one mile cool down.
5k race (practice) = Most people have a very hard time learning to pace themselves. The workouts and the Time Trials have started this process. This race will continue it. Run the first 400 at recovery day training pace, the next 1200 (to the mile mark) at an effort that is approximately 30 seconds a mile faster than training pace. The next mile should be approximately 30 seconds faster than the first mile. You should race the last mile using a progressive build-up from the two mile mark and running your hardest and your fastest at the end of the race. Remember this is a practice race with the goal being to begin to learn to run negative splits (i.e., run the second half of the race faster than the first).
Race day = A solid controlled effort in which you are successful if each mile is a few seconds faster than the one before it. (If course terrain or weather conditions make this an improbable goal, aim for a good steady effort.)
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