PREFONTAINE

Purpose	Type of Run	Race Pace	Notes
Speed	Strides	Mile	Teach Legs to turnover quickly. 50-200m.  Run fast 15-25 seconds.  Jog easily 30-90 seconds.  30-90 seconds recovery.  Longer recovery allows you to put more effort into each stride which helps to develop speed.  Pace is 800m-1 mile race pace. Done at the end of a General Aerobic or Recovery run.  Will improve finishing kick.  (Glover: Short Intervals for Speed and Power)
max ox cons	VO2max Intervals	5K	Repeats at 5K Pace.  6x800s or 3x1600s.  Done in 600-1600m at 5K race pace.
Stamina	Cruise Intervals	8K-12K	Cruise Intervals.  3-8 minutes.  Recovery Jogs are 0:30-2:00. (Glover pg. 93: Run longer interval distances to prepare for longer races and shorter ones for shorter races.  Miles for Marathon.  Longe Intervals: Strength, Endurance, Stamina for holding race pace.  1600s develop the ability to hold a strong pace over a significant distance.
Stamina	Tempo (LT)	12K-HM	To increase stamina.  Will improve your running tempo.  15-30 minutes long.  85-90% max HR (McMillan).  Require a warm-up.  Slightly more intense than steady state runs.  (Steve Douglas: 20-30 minutes.  Short tempo runs.  #96: Purpose of Tempo Runs is to learn to focus during the miles to stay on Pace)
Stamina	Steady State	HM-30K	25 minutes to 1:15.  HR 83-87% (McMillan).  Require a Warm-up.  Begin with a 10-20 minute run at an Easy Pace.
Endurance	MP	MP	MP Runs.  Fast Finish Long Runs.  (MARATHON PREDICTOR per McMillan) Every 2-3 weeks.  If you can build to doing 13-15 miles at your marathon goal pace without excess effort, then you can be very confident that you will reach your marathon goal time.  (Steven Douglas: Long runs with most miles at MP.  Long Tempo runs.  40-80 minutes or 6-10 miles @ MP.  (Scott Douglas, McMillan, Pete Pfitzinger: Improve your Fatigue resistance.  Done at the end of Long Runs or sandwiched between a warm-up and cool-down. Practicing your goal race pace and most effective when done at the end of a long run.  Gets you used to running your goal pace when tired.
Endurance	GA (Easy)	MP + 0:30-1:00	Easy runs.  MP + 0:30-1:00.  15 minutes to 90 minutes.  Majority of your training are Easy Runs.  Don't run them too fast.  HR 75% max per McMillan and can reach 80-85% maximum near end of run.
Endurance	Long	MP + 0:30-1:30	Time on your feet.  Improves endurance.  1.5 hours to 3.5 hours.  HR around 70% maximum.  Pfitz has long identifed as 10-20% slower than MP which is 9:26-10:17.  Mcmillan says 17% slower than MP first half and 6% sloweer than MP second half.  McMillan is more accurate.  Design courses to simulate the Marathon you are training for.
Endurance	Recovery	MP + 1:30-2:00	A slow jog.  A relaxed pace.  HR below 65% (McMillan).  15-45 minutes.  You must run this slow if you want to improve.  Use the day after a hard workout.
			MARATHON PREDICTOR: Long distance Race.  Double your Half Marathon time and add seven minutes.  1:45 Half Marathon = 3:37 Marathon.
			MARATHON PREDICTOR: Yasso 800s.  Time in minutes and seconds for 10x800 with equal recovery equals the hours and minutes of your marathon time.  10x800 in 3:45 with 3:45 recovery equals 3:45 Marathon.  Run 3:30 for the 800s and you can run 3:30 for the Marathon