By Cliff English August 9, 2006 — You spent a large portion of the off-season and pre-season phases building a sound aerobic base and boosting your strength. Now, in the competitive phase, you need to shift your focus to tempo and race-pace run training. Below, we present a few key run sessions you can begin five weeks out from your goal race (assuming you will also include a two-week taper). If you have never run on a treadmill, I suggest you try this (in lieu of hitting the track) for a few of the below run workouts. The treadmill allows you to accurately dial in your pace while allowing you to monitor vitals such as heart rate, speed and cadence — all in a controlled environment.
Week 1 Fartlek session: 40-55 minutes Cadence brick: 30 minutes Recovery/Technical session Tempo: 65 minutes Aerobic base-builder: 75 minutes · 15-minute warm-up · 2-4 x 90 seconds at AT with 90 seconds easy recovery · 60 seconds at > AT with 60 seconds easy recovery · 30 seconds at > AT with 30 seconds easy recovery · 1-minute easy jog · Speeds for 90-, 60- and 30-second segments should increase as duration shortens · 12-minute cool-down
· After a bike session do… · 3-5 x 3 minutes at 94-plus cadence at tempo effort. Jog 2 minutes easy between work intervals · 10-minute cool-down · 10-minute warm-up · 10 minutes drills and strides · 10-minute cool-down · This can be done in a grassy field · 15-minute warm-up · 4-8 x 30-second accelerations with 75 seconds easy after each work interval · 5 x 5 minutes @ 10K pace with 2 minutes easy jog after each work interval · 10-minute cool-down · Cut back on the duration of the long run and increase the effort a little for this session · 15-minute warm-up · 30 minutes at aerobic base pace · 15 minutes at half-marathon pace · 15-minute cool-down
Week 2 Intervals: 50 to 65 minutes Cadence brick: 30 minutes Recovery/Technical session Tempo: 65 minutes Aerobic base-builder: 80 minutes · 15-minute warm-up · 5-8 x 2.5 minutes with a 1.5-minute recovery jog after each effort · Efforts should be at 5K race pace · 15-minute cool-down
· After a bike session do… · 3-4 x 3 minutes at 94-plus cadence at tempo effort. Jog 1 minute easy between work intervals · 10-minute cool-down
· 10-minute warm-up · 10 minutes drills and strides · 10-minute steady-state effort on trails · 10-minute cool-down · 15-minute warm-up · 4-8 x 30-second accelerations with 75 seconds easy after each work interval · 4 x 7 minutes @ 10K pace with 3 minutes easy jog after each work interval · 10-minute cool-down · Cut back on the duration of the long run and increase the effort a little… · 15-minute warm-up · 30 minutes at aerobic base pace · 10 minutes at half-marathon pace · 5 x 45 seconds at 10K pace on 2 minutes · 15-minute cool-down
Week 3 Intervals: 60 to 70 minutes Cadence brick: 30 minutes Recovery/Technical session Tempo: 80 minutes Aerobic base-pace mixer: 85 minutes · 15-minute warm-up · 6-8 x 3 minutes with a 2-minute jog after each work interval. Efforts should be at 5K race pace · 15-minute cool-down
· After a bike session do… · 10 minutes at 94-plus cadence at tempo effort · 20-minute cool-down · 10-minute warm-up · 10 minutes of drills and strides · 15-minute steady-state effort on trails · 10-minute cool-down
· 15-minute warm-up · 4-8 x 30-second accelerations accels on 75 seconds · 2 x 12 minutes @ 10K pace with 3 minutes easy after each work interval · 4 x 3 minutes at 8K pace · 2-minutes easy · 10-minute cool-down
· Cut back on the duration of the long run and increase the effort a little · 15-minute warm-up · 30 minutes at aerobic base pace · 15 minutes at half-marathon pace · 5 x 60 seconds at 8K pace on 2 minutes · 15-minute cool-down Post a comment
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