Specialized Running

• 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 slow pace 40 minutes out, 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 meters runs. Cool down for 10 minutes.