Training

WORKOUTS

Mixed Workouts (Mix)

Tuesday's workout, appropriate for those who are doing one hard workout a week. These workouts can't be classified into a VO2Max, Running Economy, or Tempo workout.

4 Mile Special:

1 Mile at Slightly faster than tempo pace with a 400 at 15-20 seconds slower than average lap pacex3. Following the last mile repeat run 400 meters hard instead of easy.

3x3k- 3 minutes rest between each. Done at 10k race pace.

1x3k(3:30 rest), 2k(3:00 min rest,1k( 2:30 rest), 1k.

3k done at 10k pace.

2k, 1k, 1k done at 5k pace.

4-5x2k ( 3 minutes rest).

2x (3x1 mile(400 jog/rest between each mile),1x2mile(400 jog)) done at Tempo pace.

1x 1k( 2:30 rest),2k (3 mins rest), 3k..@ 10k race pace.

Ladder workout: 1200(2:30 rest), 1600(3 mins rest),2000(3:30 rest), 1600(3 mins rest),1200(2:30 rest),800.

Done at 8k-10k race pace effort

2000,1600,1200,800,400,400 (rest 3:00,3:00,2:30,2:00,1:00)

Mixed But Close Enough To VO2Max Workouts (Mix/VO2)

Tuesday's workout, appropriate for those who are doing one hard workout a week or those who require a VO2Max workout.

5-8x 1k(1 mins rest),400 (3 mins rest)) done at 5K pace

5K Pace Inverse CE Ladder: 2 x 1600,1200,800,400,400 (rest 3:00,2:30,2:00,1:00)

5K Pace CE Ladder: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)

VO2Max Workouts (VO2) (3K to 5K race pace)

NOTE: Repeats are maximum, based on 5K training at > 75miles per week. Refer to training guidelines to adjust to individual number of repeats.

5K Pace Quarters: 24 x 400 with 100 meter jog

5K Pace 600: 16 x 600 200 with meter jog

5K Pace 800: 12 x 800 2 min jog

1000 Meters: 10 x 1000 rest 2.5 min jog

1200 Meters: 8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)

5K Pace Miles: 6 x mile 3.5 min jog (rest can be longer if needed for full recovery)

5K Pace Inverse Ladder: 6 x (600 with 300 meter jog, 400 with 200 meter jog, 300 with 100 meter jog, 200 with 100 meter jog)

Running Economy Workouts (RE) (1 Mile race pace)

NOTE: Rest is full recovery, generally jog the same distance as the piece, but can be longer if needed.

NOTE: Based on 5K training at > 75miles per week. Refer to training guidelines to adjust to individual number of repeats.

Mile Pace Quarters: 12 x 400

200 And 400: 6 x (2 x 200, 1 x 400)

Mile Pace Pyramid: 4 x 200, 2 x 400, 1 x 600, 2 x 400, 4 x 200

Flagstaff Hill Sprints: 12 max

Schenley Park Hill Sprints: 12 max

Tempo Workouts (Tempo) (adjusted tempo pace, see chart)

NOTE: Distances based on 5K training. Refer to training guidelines to adjust for individual distances.

4 Mile Tempo

5 Mile Tempo

6 Mile Tempo

8 Mile Tempo

321 Tempo: 3 Mile – 3 min rest, 2 Mile – 2 min rest, 1 Mile

3K Tempo: 4 x 3K – 2 minute rest

1 Mile Tempo Repeats: 6 x 1 Mile – 1 min rest

2 Mile Tempo Repeats: 3 x 2 Mile – 2 min rest

3 Mile Tempo Repeats: 3 x 3 Mile - 3 min rest

4321K Tempo: 1 x 4K,3K,2K,1K - (2:30,2:00,1:00 rest)

Sunday Workouts (easy pace … can tell a story pace)

NOTE: Distances based on 5K training. Refer to training guidelines to adjust for individual distances.

10 Mile

12 Mile

14 Mile

16 Mile

Other Days

Easy running, cross training, or rest days.

Criteria For Workouts

Mixed:

No criteria. Anything the Training Director feels is appropriate.

Mixed But Close To VO2Max:

Does not meet the VO2Max criteria but is close enough to not warent adding an alternate VO2Max workout.

VO2Max:

1. All pieces at 5K race pace.

2. Each piece between 200 and 1600 meters.

3. Rest after each piece:

a. 200 meter - 50 to 100 meter jog

b. 300 meter - 100 meter jog

c. 400 meter - 100 to 200 meter jog

d. 600 meter - 300 meter jog

e. 800 meters - 2 minute jog

f. 1000 meters - 2.5 minute jog

g. 1200 meters - 3 minute jog or walk (rest can be longer if needed for full recovery)

h. 1600 meters (mile) - 3.5 min jog or walk (rest can be longer if needed for full recovery)

4. Combination of distances, ladders, or pyramids must be all 400 to 1000 meters OR 1200 to 1600 meters, but not a mix of these 2

5. Ladders or pyramids must be divisible, without changing the workout, for example a 6 x (600, 400, 300, 200) instead of a 6 x 600, 6 x 400, 6 x 300, 6 x 200.

6. Flat surface workouts only, no hills.

7. Max total distance of pieces is 10 Kilometers.

Running Economy:

1. All pieces at 1 mile race pace.

2. Each piece between 200 and 600 meters.

3. Rest is full recovery, usually jog the same distance as the piece, but can be longer if needed.

4. Ladders or pyramids must be divisible, without changing the workout, for example a 6 x (600, 400, 300, 200) instead of a 6 x 600, 6 x 400, 6 x 300, 6 x 200.

5. Hill sprint workouts up to 600 meters are appropriate.

6. Max total distance of pieces is 5 Kilometers.

Tempo:

1. All pieces at adjusted tempo pace (use adjustments in the Adjusted Tempo Pace section on the Training web page).

2. Each piece between 1 and 8 miles.

3. Rest for repeat type workouts are 1 minute for each previous mile, for example 3 x 2 mile would have 2 minutes of rest.

ADJUSTED TEMPO PACE

Time in minutes of tempo run: number of seconds per mile slower pace

25: +5

30: +7

35: +10

40: +12

45: +14

50: +16

55: +18

60: +21

TRAINING TYPES

Do all VO2Max pieces up to 8% of weekly miles, do all Running Economy pieces up to 5% of weekly miles, 5 miles at tempo pace for Tempo workouts, and 12 to 15 miles on Sunday

Marathon and Half Marathon

Do half the number of VO2Max pieces, replace Running Economy with a 12 to 15 mile easy run, Tempo: 6 to 8 miles at tempo pace, 17 to 22 miles on Sunday.

Triathlon

TRAINING CYCLES

Two training cycles per year is recommended. A recommended marathon cycle is around 18 weeks. A recommended 5K training cycle is no more than 24 weeks. First 4 to 6 weeks are mainly easy miles with striders introduced after 3 weeks. During the cycle back off to around 75% for a recovery week every 3 to 4 weeks. The last 6 weeks of a 5K cycle should back off to about 75% on mileage and pieces. It’s easier to maintain a level of fitness than it is to raise your level of fitness. The last 3 weeks of a marathon cycle should follow a gradual taper such as the one shown in the race taper section for marathon and half marathons. A few easy weeks, or off weeks are recommended between cycles. After a marathon, the marathon recovery schedule shown below, can be used.

RACE TAPER

Tuesday: 5K Pace Quarters: 24 x 400 rest 100 jog + 4 x 200 at mile pace

Easy running the rest of the days with 5 miles and 6 striders 2 to 3 days prior.

Easy 2 to 4 miles 1 day prior.

Marathon and Half Marathon

The following is a 3 week gradual taper based on a 70 to 85 mile week schedule and a Sunday race. Adjust accordingly.

Mon – 6 easy

Tue - 5K Pace 800: 4 x 800 2 min jog

Wed – 14 easy

Thu – 7 with 6 striders

Fri – 6 easy

Sat – 10K race or hard 6 miles at the tempo workout

Sun – 17 easy

Mon – 6 easy

Tue – 8 with 8 striders

Wed – 6 easy

Thu - 5K Pace Miles: 3 x mile 4 min jog

Fri – 5 easy

Sat - 7 with 8 striders

Sun – 13

Mon – 6 easy

Tue – 2 Miles at race pace

Wed – 7 easy

Thu – 6 easy

Fri - 5 with 6 striders

Sat – 4 easy

Sun – Race Day

RACE RECOVERY

After a race, do 1 day of easy running, cross training, or days off for each 3K raced. This works out to 2 days for a 5K and 3 or 4 days for a 10K.

Half Marathon

After a half marathon, do a week of easy running, cross training, or days off.

Marathon

Week 1 – 18 miles total, all easy, 4 rest days, 6 miles max on weekdays, 8 miles on Sunday

Week 2 – 33 miles total, all easy, 2 rest days, 7 miles max on weekdays, 10 on Sunday

Week 3 – 38 miles total, all easy, 2 rest days, 8 miles max week days, 11 on Sunday

Week 4 – 45 miles total, all easy, 2 rest days, 9 miles max week days, 12 on Sunday

Week 5 – 54 miles total, all easy except 4 mile tempo on Sat, 1 rest day, 10 miles max week days, 14 on Sunday

THEORY

VO2Max workouts focus on increasing oxygen transfer (VO2 Max). It should feel like you’re riding the line between getting just enough air, and going into oxygen debt. This should be around your 3K to 5K race pace. Running Economy workouts focus on efficiency, the ability to go faster with the same energy. This is anaerobic and you should feel like you wouldn’t have enough air if you kept going. The focus is on perfecting your stride and moving efficiently. It should be around your mile race pace. Tempo workouts focus on moving your lactate threshold out. This is around you’re the pace you can race for about 50 to 60 minutes. This pace should be used for tempo training for about 20 minutes. Longer training times should adjust the pace by using the adjusted tempo pace chart.

PERSONAL COACHING

For those members who are working with personal coaches, please try and incorporate and show up to as many practices as is practical. Each day works on a specific physiological adaption. Successful training plans require each of these adaptions, but in different amounts and at different times throughout the year. The more people we have working out together, the more enjoyable the experience for all.