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