Homework assignment: Below are the links from the best USATF conference many coaches and athletes have ever attended, the Dec. 2006 Podium education Project of 2007 in Las Vegas, NV.
You can listen to podcasts from the event at this website:
http://www.usatf.org/groups/Coaches/
You can view the powerpoints at this website:
http://www.usatf.org/groups/Coaches/library/EnduranceTraining/
Wednesday, June 16, 2010
Thursday, June 10, 2010
Summer base mode
Here is a general breakdown of summer base training for the good number of you who are not doing many structured workouts for a couple of months. Eva Stuart had initially asked about it, but I may not have been specific enough so I went back to an old log.
It's simpler than structured workouts and relies on the "minutes" system instead of miles in the summer. Generally what happens is the mileage increases by up to one-third or more for a few folks over the course of the summer. Occasional runs on the off-days can also add to the mileage, as well as more emphasis on long runs to gear up for marathon training.
Some more elite groups would start at 450 minutes (all on trails with the exception of tempos) for about 65-70 miles per week and build up from there, so an athlete with the properly developed training capacity can plug in percentages to increase their starting point in mileage. Note the running is not going to be as intense, so your body can handle and absorb more mileage. Also it's OK to join your friends for a swim, bike ride, hike, a soccer game, a game of ultimate--summer is a time of activity so be active and healthy! If you do play ultimate or soccer you might need to shave 20 minutes off of your run the next day, or skip the morning run etc., and play that one by ear.
Week 1
Sunday = OFF (at Colorado they would jog on this day but it seems this day off is better for many of you).
Monday = 55 minutes, maybe give it a decent effort the last half
Tuesday = 65 minutes w/ hills but nothing too crazy
Wednesday = 40 minutes with 4-5 strides, core, abs, light plyos
Thursday = 55 minutes, very similar to Monday, maybe a hillier run
Friday = 30-40 minutes, strides
Saturday = 80 minutes not too hard
TOTAL 320 minutes = ~ 43.5 miles @ 7:30-45 / mile average OR 48 miles @ 6:45-7:00 / mile average
Week 2
Sunday = OFF
Monday = 60 minutes, push 20 minutes at something like 6:20 pace, nothing hard, just an effort
Tuesday = 70 minutes, hills not not too hard
Wednesday = 40 minutes with 4-5 strides
Thursday = 60 minutes, easy first half, harder second half
Friday = 30-40 minutes, strides
Saturday = 85 minutes
TOTAL 340 minutes = ~45.5-46 miles @ 7:30-45 / mile average OR 50 miles @ 6:45-7:00 / mile average
Week 3
Sunday = OFF
Monday = 20 minute morning jog, 50 minute evening run with 6 x 2:00 at 5K pace, nothing crazy
Tuesday = 70 minutes, hills, surge on the uphills and float the run overall but nothing too hard
Wednesday = 45 minutes with 4-5 strides
Thursday = 60 minutes, any pace that feels right, on your own
Friday = 30-40 minutes, strides
Saturday = 85 minutes
Total 355 minutes = 48 miles @ 7:30-45 / mile average OR 53 miles @ 6:45-7:00 average
Week 4
Sunday = off
Monday = 20-minute morning jog, 60-minute evening run: 10-minute warm-up w/ 8 mins. at 6:30 pace, 8:00 at 7:00 pace, 8:00 at 6:20 pace 8:00 at 7:00 pace, 8:00 at 6:00-low pace = 40-minute effort + 10-minute cool down = 60 mins. total for evening run.
Tuesday = 65 minutes easy
Wednesday = 45 minutes easy, strides
Thursday = morning 20-minute jog, evening 50 minutes on rolling loop, surge on every uphill
Friday = 35-45 minutes, strides
Saturday = 90 minutes
TOTAL = 395 minutes = ~53.5 miles @ 7:30-45 / mile average OR 59 miles @ 6:45-7:00 average
The second month would include more doubles and really getting into the long runs a bit more. There is little need to do anything other than a tempo run here and there on the track. After a month of this you might be ready to run harder, but this helps set you up to transition into the base-building groove.
It's simpler than structured workouts and relies on the "minutes" system instead of miles in the summer. Generally what happens is the mileage increases by up to one-third or more for a few folks over the course of the summer. Occasional runs on the off-days can also add to the mileage, as well as more emphasis on long runs to gear up for marathon training.
Some more elite groups would start at 450 minutes (all on trails with the exception of tempos) for about 65-70 miles per week and build up from there, so an athlete with the properly developed training capacity can plug in percentages to increase their starting point in mileage. Note the running is not going to be as intense, so your body can handle and absorb more mileage. Also it's OK to join your friends for a swim, bike ride, hike, a soccer game, a game of ultimate--summer is a time of activity so be active and healthy! If you do play ultimate or soccer you might need to shave 20 minutes off of your run the next day, or skip the morning run etc., and play that one by ear.
Week 1
Sunday = OFF (at Colorado they would jog on this day but it seems this day off is better for many of you).
Monday = 55 minutes, maybe give it a decent effort the last half
Tuesday = 65 minutes w/ hills but nothing too crazy
Wednesday = 40 minutes with 4-5 strides, core, abs, light plyos
Thursday = 55 minutes, very similar to Monday, maybe a hillier run
Friday = 30-40 minutes, strides
Saturday = 80 minutes not too hard
TOTAL 320 minutes = ~ 43.5 miles @ 7:30-45 / mile average OR 48 miles @ 6:45-7:00 / mile average
Week 2
Sunday = OFF
Monday = 60 minutes, push 20 minutes at something like 6:20 pace, nothing hard, just an effort
Tuesday = 70 minutes, hills not not too hard
Wednesday = 40 minutes with 4-5 strides
Thursday = 60 minutes, easy first half, harder second half
Friday = 30-40 minutes, strides
Saturday = 85 minutes
TOTAL 340 minutes = ~45.5-46 miles @ 7:30-45 / mile average OR 50 miles @ 6:45-7:00 / mile average
Week 3
Sunday = OFF
Monday = 20 minute morning jog, 50 minute evening run with 6 x 2:00 at 5K pace, nothing crazy
Tuesday = 70 minutes, hills, surge on the uphills and float the run overall but nothing too hard
Wednesday = 45 minutes with 4-5 strides
Thursday = 60 minutes, any pace that feels right, on your own
Friday = 30-40 minutes, strides
Saturday = 85 minutes
Total 355 minutes = 48 miles @ 7:30-45 / mile average OR 53 miles @ 6:45-7:00 average
Week 4
Sunday = off
Monday = 20-minute morning jog, 60-minute evening run: 10-minute warm-up w/ 8 mins. at 6:30 pace, 8:00 at 7:00 pace, 8:00 at 6:20 pace 8:00 at 7:00 pace, 8:00 at 6:00-low pace = 40-minute effort + 10-minute cool down = 60 mins. total for evening run.
Tuesday = 65 minutes easy
Wednesday = 45 minutes easy, strides
Thursday = morning 20-minute jog, evening 50 minutes on rolling loop, surge on every uphill
Friday = 35-45 minutes, strides
Saturday = 90 minutes
TOTAL = 395 minutes = ~53.5 miles @ 7:30-45 / mile average OR 59 miles @ 6:45-7:00 average
The second month would include more doubles and really getting into the long runs a bit more. There is little need to do anything other than a tempo run here and there on the track. After a month of this you might be ready to run harder, but this helps set you up to transition into the base-building groove.
Monday, June 7, 2010
Summer is coming
Hey all:
With the advent of summer, the scattering to the winds of members for three months, the variety of race interests and training emphasis, as well as the lull in the PAUSATF competitive road-racing season, training will lose a little bit of continuity for some folks. For several of you, this is the time to take a delicious two-week break and rebuild your base for fall cross country. In Boulder, Colorado, we did very little actual track workouts other than tempos for 5-6 weeks or longer. Nevertheless, in the spirit of sustaining continuity I will continue to post track workouts and encourage people to meet there for daily runs up the hill, with the target being USATF open club track and master's club nationals in July. We will all likely converge again in August. It's been a phenomenal spring and considering how new we are this club has enormous potential.
Monday June 7'
Distance runners:
10-12 x 400 @ 5K pace or slightly faster with 400 rest
1200 JOG
1000 meters all out (@ Mile pace or better)
Middle-distance runners:
3200 meters @ 10K-15K pace
recover 5-7:00 (or to HR 120-25 BPM or below)
6 x 400 @ 1 second per lap slower than 800-meter race pace, w/ last two reps @ race pace or better.
Thursday June 10
Distance runners:
Trail option: :90/3:30s @ Tilden Park for those who can get there for 40-50 minutes
90 seconds at cross country-5k pace, 3:30 at marathon pace.
Track option:
400 @ 3K + 800 @ half-marathon pace for 3.0 - 4.5 Miles
Monday June 14
Distance runners:
2 x 1200 with 400 rest
4 x 600 with 400 rest
8 x 200 with 200 rest
Middle-distance runners:
2400 @ 8-10K pace
full recovery
10 x 300 with full recovery @ 1500 working down to 800 pace
Thursday June 17
ALL: Uphill fire trail tempo from track to bench or 25:00 mark, whichever comes LAST. Leave at 6:00.
Monday June 21
Distance runners:
5-6 x 1200 w/ 400 rest
Middle-distance runners:
1600 meters @ 5:20-45 (Josh/Niko), 5:00 (Sean)
TWO sets:
600 @ 800 pace or better on second set, 5:00 recovery
2 x 200 @ 1-2 seconds faster per 200 than 800 pace
8-10 minutes between sets.
Thursday June 24
Long distance runners:
4-5 miles of 800s @ XC pace, 800s @ half-marathon to marathon pace (or equivalent on trail)
Middle-distance runners:
2400 @ 10K-15K pace
4 x 800 @ Mile pace or thereabouts with 800 rest
4 x 200 @ 800 or better pace
Monday June 28
Distance runners:
7 x 800 with 400 rest
5 x 200 with 200 rest
Middle-distance runners:
2400 @ 10K-15K pace
5 x 400 with FULL recovery at 800 pace
Thursday July 1
Distance runners:
Trail option:
30 minutes w/ 60 seconds at Mile pace
4:00 at half-marathon to marathon pace
Track option:
4-5 miles:
400 @ Mile to 3K pace
1200 @ half-marathon to marathon pace
Middle distance runners:
Three sets (5-8 minutes between sets):
1600-2000 @ 5K-10K pace, then:
600 @ sub-Mile pace (400 walk-jog)
300 @ sub-800 pace (rest between sets)
As usual workouts are subject to change in the event of circumstances ranging from races to emphasis.
With the advent of summer, the scattering to the winds of members for three months, the variety of race interests and training emphasis, as well as the lull in the PAUSATF competitive road-racing season, training will lose a little bit of continuity for some folks. For several of you, this is the time to take a delicious two-week break and rebuild your base for fall cross country. In Boulder, Colorado, we did very little actual track workouts other than tempos for 5-6 weeks or longer. Nevertheless, in the spirit of sustaining continuity I will continue to post track workouts and encourage people to meet there for daily runs up the hill, with the target being USATF open club track and master's club nationals in July. We will all likely converge again in August. It's been a phenomenal spring and considering how new we are this club has enormous potential.
Monday June 7'
Distance runners:
10-12 x 400 @ 5K pace or slightly faster with 400 rest
1200 JOG
1000 meters all out (@ Mile pace or better)
Middle-distance runners:
3200 meters @ 10K-15K pace
recover 5-7:00 (or to HR 120-25 BPM or below)
6 x 400 @ 1 second per lap slower than 800-meter race pace, w/ last two reps @ race pace or better.
Thursday June 10
Distance runners:
Trail option: :90/3:30s @ Tilden Park for those who can get there for 40-50 minutes
90 seconds at cross country-5k pace, 3:30 at marathon pace.
Track option:
400 @ 3K + 800 @ half-marathon pace for 3.0 - 4.5 Miles
Monday June 14
Distance runners:
2 x 1200 with 400 rest
4 x 600 with 400 rest
8 x 200 with 200 rest
Middle-distance runners:
2400 @ 8-10K pace
full recovery
10 x 300 with full recovery @ 1500 working down to 800 pace
Thursday June 17
ALL: Uphill fire trail tempo from track to bench or 25:00 mark, whichever comes LAST. Leave at 6:00.
Monday June 21
Distance runners:
5-6 x 1200 w/ 400 rest
Middle-distance runners:
1600 meters @ 5:20-45 (Josh/Niko), 5:00 (Sean)
TWO sets:
600 @ 800 pace or better on second set, 5:00 recovery
2 x 200 @ 1-2 seconds faster per 200 than 800 pace
8-10 minutes between sets.
Thursday June 24
Long distance runners:
4-5 miles of 800s @ XC pace, 800s @ half-marathon to marathon pace (or equivalent on trail)
Middle-distance runners:
2400 @ 10K-15K pace
4 x 800 @ Mile pace or thereabouts with 800 rest
4 x 200 @ 800 or better pace
Monday June 28
Distance runners:
7 x 800 with 400 rest
5 x 200 with 200 rest
Middle-distance runners:
2400 @ 10K-15K pace
5 x 400 with FULL recovery at 800 pace
Thursday July 1
Distance runners:
Trail option:
30 minutes w/ 60 seconds at Mile pace
4:00 at half-marathon to marathon pace
Track option:
4-5 miles:
400 @ Mile to 3K pace
1200 @ half-marathon to marathon pace
Middle distance runners:
Three sets (5-8 minutes between sets):
1600-2000 @ 5K-10K pace, then:
600 @ sub-Mile pace (400 walk-jog)
300 @ sub-800 pace (rest between sets)
As usual workouts are subject to change in the event of circumstances ranging from races to emphasis.
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