| 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) |
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VO2max Intervals |
5K |
Repeats at 5K Pace. 6x800s or 3x1600s. Done in 600-1600m at 5K race pace. |
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| 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. |
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| 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) |
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| 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. |
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| 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. |
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| 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. |
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| 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. |
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| 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. |
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MARATHON PREDICTOR: Long
distance Race. Double your Half
Marathon time and add seven minutes.
1:45 Half Marathon = 3:37 Marathon. |
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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 |
