Training Game Plan
For any training program, you'll first need to build up your
endurance and stamina after which you can add hills to improve
your strength. Finally, as the target race date approaches, you
should cut back your mileage to have 'fresh legs' for the big
day.
|
Phase |
Notes |
Level I |
Level II |
|
Endurance |
very little hills |
6-12 weeks |
8-12 weeks |
|
Strength |
more hills and speed work |
3-5 weeks |
5 weeks |
|
Taper |
recover. rejuvenate, and refresh your body for your target race |
3 weeks |
2-3 weeks |
Training Schedule Reference Key
These are the terms/letter codes used to signify the purpose
of each day's workout. In addition, they are placed within the
context of each training phase to help you better understand
the overall picture of your training program. Refer to pages
46-47 of the manual to get an explanation for each type of run.
Letter Codes
- L = long run
|
- SL = semi-long run
|
- R = recovery run
|
- H = hilly run
|
- O = off day
|
- C = cross-training
|
- / = or
|
- + = and optional
|
|
Phase |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
Endurance |
- C/O
|
- R
|
- R/C/O
|
- SL
|
R/C |
O |
L |
|
Strength |
C/O |
R |
R/C/O |
H |
R+C |
O |
L |
|
Taper |
O |
R |
R/O |
R |
R/O |
O |
SL |
Please note:
- If it works better for you, do your recovery runs on Tuesday
and semi-long runs on Thursday rather than Monday/Wednesday.
- Make it a priority to run or cross-train at least 4 days
a week during the Endurance Phase to experience progress.
- It is far more effective to do at least 3 runs every week
along with 1-2 cross- training days rather than the other way
around.
- By the Strength Phase, run or cross-train at least 5 days
a week with a minimum of 4 runs a week, unless you're training
for the shorter distances.
|
|
