DEFINITIONS
C.P. (Conversational Pace) The pace at which you can run comfortably, while carrying on a conversation.
Accels are short bursts of approximately 60 yards (think 60 steps) where you accelerate from CP (Conversational Pace) to 98% effort. (Almost a sprint) Try to get to 98% speed by 50 yards and then hold it for the final 10 yards. You can do these at the end of your workouts as part of the mileage with 30 seconds in between or add them at the end and do them from a standing start. Repeat (4) times.with 30 seconds rest between them.
Back to Fronts: Groups of 5 - 10 will run in single file with the leader running at a conversational pace. Once everyone is in order, the last in the line will accelerate and run to the front of the line. After approximately 30 seconds, the next tailing runner will accelerate to the front of the line. Repeat this process for the prescribed distance.
Power Run: Similar to an Accel but you accelerate over the 300 meters from a jog to approximately 80-85% of your full effort. If it is easier to calculate, do the same over a 90 second period.
Cross Train: Aerobic activity including swimming, cycling, fast walking or hiking.
Easy: Conversational Pace (Casual pace at which you can carry on a conversation) plus (4) Accels in the last quarter of the distance of your run.
GRP: Goal race pace.
Tempo Run: Divide the prescribed distance into three parts:. This is a continuous workout, Do not stop between segments or repetitions. This example totals 1200 meters.
Progressive: Start the run very slow and increase pace each mile (or every 10 minutes) through the end of the run to produce negative over-all split times per mile.
Stretching Focus: Concentrate a bit of additional stretch time on the given area each day. This will ensure overall conditioning, especially in areas you may have tight muscles. This extra attention to the specific areas per day can be done during your run or after completing your run or workout.
Notes
Exercise without Guilt - If you happen to miss a day due to professional or family responsibilities, no problem! Simply move on to the next day printed on the schedule. If you awaken for a morning run and feel totally bagged, go ahead and sleep! Resolve to train the next day with renewed vigor. An extra day of rest can assist in tissue repair and restore your motivation.
Fitness Notes - Consistency is key!
Athlete Notes - Keep a log either online or manually and record your morning resting heart rate, miles run, and your fatigue index number (1 to 10 scale, 1= Fresh and 10 = Beat-up). Pay attention, and you will notice patterns. If you feel like you are over-training or under-training please speak with one of the coaches so that we can make changes to your program.
C.P. (Conversational Pace) The pace at which you can run comfortably, while carrying on a conversation.
Accels are short bursts of approximately 60 yards (think 60 steps) where you accelerate from CP (Conversational Pace) to 98% effort. (Almost a sprint) Try to get to 98% speed by 50 yards and then hold it for the final 10 yards. You can do these at the end of your workouts as part of the mileage with 30 seconds in between or add them at the end and do them from a standing start. Repeat (4) times.with 30 seconds rest between them.
Back to Fronts: Groups of 5 - 10 will run in single file with the leader running at a conversational pace. Once everyone is in order, the last in the line will accelerate and run to the front of the line. After approximately 30 seconds, the next tailing runner will accelerate to the front of the line. Repeat this process for the prescribed distance.
Power Run: Similar to an Accel but you accelerate over the 300 meters from a jog to approximately 80-85% of your full effort. If it is easier to calculate, do the same over a 90 second period.
Cross Train: Aerobic activity including swimming, cycling, fast walking or hiking.
Easy: Conversational Pace (Casual pace at which you can carry on a conversation) plus (4) Accels in the last quarter of the distance of your run.
GRP: Goal race pace.
Tempo Run: Divide the prescribed distance into three parts:. This is a continuous workout, Do not stop between segments or repetitions. This example totals 1200 meters.
Progressive: Start the run very slow and increase pace each mile (or every 10 minutes) through the end of the run to produce negative over-all split times per mile.
Stretching Focus: Concentrate a bit of additional stretch time on the given area each day. This will ensure overall conditioning, especially in areas you may have tight muscles. This extra attention to the specific areas per day can be done during your run or after completing your run or workout.
Notes
Exercise without Guilt - If you happen to miss a day due to professional or family responsibilities, no problem! Simply move on to the next day printed on the schedule. If you awaken for a morning run and feel totally bagged, go ahead and sleep! Resolve to train the next day with renewed vigor. An extra day of rest can assist in tissue repair and restore your motivation.
Fitness Notes - Consistency is key!
- As the training program progresses, time management will become more and more important. Make sure that you are getting sufficient rest and managing your nutrition. Remember, longer runs take longer! Schedule a time each and every day that is yours and yours alone. If possible, do your workouts at the same time each day. This will allow your body to more easily adapt.
- Hills: For Intermediate and Advanced participants: follow your schedule and twice per week, select a route that has a few hills. This is a proven and successful training program, but it absolutely relies on consistency. Please do not fudge the schedule by trying to do too much or something different than prescribed. Changes destroy the format and put you at a higher risk of injury. Beginning half participants are probably better off waiting to incorporate hills into their weekly regimen until they have gained more experience.
- Rest days should be restful
- Don’t cut short your flexibility exercises after your workout.
- Strength Training/Stretching plays a vital role in your development
- Begin to experiment with nutritional intake the night before and the morning of your long run days. Find your “magic foods” that will carry you through your goal event. Speak to the coaches if you have nutritional questions
Athlete Notes - Keep a log either online or manually and record your morning resting heart rate, miles run, and your fatigue index number (1 to 10 scale, 1= Fresh and 10 = Beat-up). Pay attention, and you will notice patterns. If you feel like you are over-training or under-training please speak with one of the coaches so that we can make changes to your program.
