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.
|