Specialized Running

Late Speed Race | 10K to Half-Marathon Endurance | Long Run Time | Marathon Pace | 5-10K Speed | Running Power | 1 Mile to 5K

ExRx.net > Aerobic Conditioning > Programs

Suggestions

  • Periodize your training, only perform one specialized training program at a time, once a week.
  • Consider working on endurance for six weeks, strength the next six weeks, and on speed the next.
  • Consider performing your specialized training alone, once a week, unless your training partner's abilities match your own.


Improve Speed Late in a Race

Week Run Jog (between running bouts)
1 8 x 400 meters 3 minutes
2 8 x 400 meters 2:45
3 8 x 400 meters 2:30
4 8 x 400 meters 2:15
5 8 x 400 meters 2:00
6 8 x 400 meters 1:45

Warm up for 10 minutes at track. Run 8 x 400 meters at 5-K race pace. Jog between running bouts with progressively less recovery. Cool down for 10 minutes.


Increase Endurance for 10K to Half-Marathon

Week Run out (minutes) Run back (minutes)
1 40 38
2 40 36
3 40 34
4 40 33
5 40 32
6 40 31:30

Run at a slow pace 40 minutes out, then turn around and run back in progressively less time.


Increase Long Run Time

Week Run/Walk (minutes) Time (hours:minutes)
1 7 / 3 1:00
2 7 / 3 1:20
3 7 / 3 1:40
4 7 / 3 2:00
5 7 / 3 2:20
6 7 / 3 2:40

Run for at a comfortable pace for 7 minutes then walk for 3 minutes for progressive durations. To continue building endurance beyond 6 weeks, instead of increasing duration, change the run/walk ratio to 8/2 or 9/1. This program can be used to prepare for your first marathon.


Increase Marathon Pace

Week Run (hours:minutes) 5 minute Pick ups (times)
1 1:20 None
2 1:30 1:00
3 1:40 0:40 / 1:20
4 1:50 0:30 / 1:00 / 1:30
5 2:00 0:25 / 0:50 / 1:15 / 1:40
6 2:10 0:20 / 0:40 / 0:60 / 1:20 / 1:40 / 2:00

Run longer durations with progressively more 5 minute pick-ups at target marathon pace.


Increase Speed for 5-10K

Week Run (minutes) 30 second Pick ups (times)
1 40 10 / 20 / 30
2 40 8 / 16 / 24 / 32
3 40 6 / 12 / 18 / 24 / 30 / 36
4 40 5 / 10 / 15 / 20 / 25 / 30 / 35
5 40 4 / 8 / 12 / 16 / 20 / 24 / 28 / 32 / 36
6 40 3 / 6 / 9 / 12 / 15 / 18 / 21 / 24 / 27 / 30 / 33 / 36

40 minute run with increasing number of 30 second pick-ups (fast runs but not all-out sprints).


Increase Running Power

Week Hill Runs
1 3
2 4
3 5
4 6
5 7
6 8

Warm up 10 minutes. Run up a 50 to 100 meter hill at a fast pace then jog back down and repeat. Cool down for 10 minutes.


Improve Speed for 1 Mile to 5K

Week Fast / Slow 200 meters
1 7
2 8
3 9
4 10
5 11
6 12

Warm up for 10 minutes at track. Run alternating fast with slow 200 meter runs. Cool down for 10 minutes.


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