Kevin Otte
Training Schedule
|
10 Week Schedule |
SUN |
MON |
TUE |
WED |
THU |
FRI |
SAT |
TOTAL |
|
Easy |
Easy |
Easy |
Easy |
Easy |
Easy |
Moderate |
|
|
|
Week 1 |
3-4 |
3-4 |
3-4 |
3-4 |
3-5 |
0 |
5 |
20/26 |
|
Week 2 |
3-4 |
3-4 |
3-5 |
3-5 |
3-5 |
0 |
6 |
21/29 |
|
Week 3 |
3-5 |
3-4 |
4-5 |
3-5 |
4-5 |
0 |
7 |
24/31 |
|
Week 4 |
3-5 |
4-5 |
3-5 |
3-5 |
4-5 |
0 |
8 |
25/33 |
|
|
|
Moderate |
Moderate |
|
|
|
|
|
|
Week 5 |
3-5 |
5 Tempo |
6 |
3-5 |
4-5 |
0 |
8 or Drake 8K |
29/34 |
|
Week 6 |
3-5 |
5 Tempo |
5 |
4 x 800m (6miles) |
4-6 |
0 |
10 |
33/37 |
|
Week 7 |
3-4 |
5 Tempo |
5 |
6 x 800m (8miles) |
3-5 |
0 |
8 |
32/35 |
|
Week 8 |
4-6 |
5 Tempo |
6 |
6 x 800m (8miles) |
4-5 |
0 |
10 |
37/40 |
|
Week 9 |
4-6 |
5 Tempo |
6 |
6 x 800m (8miles) |
3-5 |
0 |
6 |
32/36 |
|
Week 10 |
3-4 |
3-4 |
5 |
4-5 |
3-5 |
0 |
12.4! |
30.4/35.4 |
Training Notes
The mileage guide is to be used as a reference for your training. There are two mileage totals in the program. The lower mileage total is for those of you who are new to running and have been running less than a year. The higher total is for the experienced runners. The most important point to consider is to listen to your body! If you feel tired or fatigued either cut back your run that day, or take the day off! You should be able to do the everyday activities that you normally do. If you cannot do this, take another rest day.
The essential component of the training program is the long run on Saturday. The long run should be done at a "conversational pace." This is defined as being able to carry on a conversation while you are running. If you cannot talk comfortably, then you are going too fast.
Easy - Very relaxed, conversational pace.
Moderate - Your pace would be about 15 seconds per mile faster than your easy pace. This training should not be done until the fifth week. The long runs are considered moderate because of the distance involved; they should still be done at an easy pace.
The tempo runs should be done for a total of 5 miles which includes a mile warm up and a mile cool down. Use the pace as a suggested range.
|
Dam to Dam goal |
Dam to Dam race pace |
Tempo pace |
Track pace 4 repetitions |
Track pace 6 repetitions |
|
1:30 |
7:15/mile |
6:50 to |
2:52 to 3:00 |
3:05 to 3:13 |
|
2:00 |
9:41/mile |
9:15 to |
3:39 to 3:45 |
3:52 to 3:59 |
|
2:30 |
12:06/mile |
11:40 to |
4:08 to 4:15 |
4:23 to 4:30 |
The track pace is also a suggested guide. Again you want to do a minimum of a mile warm up and a mile cool down after your work out. The recovery interval should be the same amount of time that it took you to run the 800. If you do not have access to a track, you can do the track workout anywhere. Just run the allotted time on a road or a trail.
You need to get into the habit of stretching. This is more important after you run than before. Stretching helps to prevent many injuries that are associated with distance running.