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More experienced runner's training guide
The following training guide is for experienced runners, individuals who have been running for at least six months and who want to improve their performances. You should be capable of running 30-60 minutes a day, 5-7 days a week and be willing to participate in some speed training. If this sounds like too much training, or if this is your first race, you might be more comfortable using the novice runner's training guide.
Time scale
The training plan can be used to reach a number of different race goals:
- 4 weeks - 5 Km race
- 8 weeks - 10 Km race
- 12 weeks - half marathon
If you have more time to prepare for your race than this training guide has budgeted then lengthen the schedule. Repeat the week just completed before moving on up to the next level. Also, don't be afraid to juggle the workouts from day to day. If you have an important appointment on Tuesday, then do the workout on Monday instead. If you are consistent in sticking to your overall training programme, then the minor details won't matter.
For the intermediate training guide, I have focused on four workouts:
- Endurance miles
- Recovery run
- Power intervals
- Tempo
These workouts will transform you into a strong, efficient runner.
Endurance miles
Goal: Increase aerobic endurance for greater stamina.
Method: This is the longest run each week and, over the training guide, will increase from 5 to 12 miles (if you are training for the half marathon). This endurance run is scheduled for Sundays, and is followed by a day of recovery on Monday. The idea of this workout is to train within 70 percent of your maximum heart rate (MHR) in order to condition your aerobic system and minimise the accumulation of lactic acid within the muscles, which causes fatigue and reduces recovery time.
Target heart rate: Zone 2.
Recovery run
Goal: Recovery and regeneration.
Method: Your performance levels may decline in weeks 2 and 3 as the training load taxes your system. Weeks 4, 8 and 12 is dedicated to recovery and regeneration to prepare you for the rigors of the next couple of weeks' training.
Target heart rate: Zone 1.
Power intervals
Goal: Increase your maximum oxygen uptake.
Method: Putting it simply, if you want to run at a fast pace, then you need to train at a fast pace every week. Power intervals consist of 400 metres fast running separated by walking 400 metres for recovery. When beginning the running interval, take the first 100 metres to build to the desired training zone and maintain that intensity for the rest of the interval. The training guide begins with 5 sets of 400-metre intervals and adds one more 400-metre interval every other week. The best place to run 400-metre repeats is on a track, although you can also use an accurately measured road course.
Target heart rate: Running intervals in Zones 4 or 5, with a 400-metre recovery between efforts.
Tempo
Goal: Increase lactate threshold.
Method: Tempo workouts will increase your lactate threshold so that you can run at faster speeds without building up lactic acid from running anaerobically. This is a continuous run with a build up in the middle to a faster running pace. A tempo run begins with 10 minutes of easy running, followed by a build up to a faster running pace (heart rates in upper zone 3 to lower zone 4) in the middle of the run, then 10 minutes of easy running towards the end. The pace should be gradually built up - not sudden - with peak speed coming about two-thirds of the way into the workout.
Target heart rate: Warm up and warm down easy running in heart rate zone 2, tempo pace in upper zone 3 to lower zone 4.
Racing
I have included two races during the training period, in weeks 4 and 8. These races are optional or can be goals in themselves, but I do recommend taking part in practice races so that you can test your fitness and gain experience in a race situation. To find out about races in your area, contact your local running club.
Intermediate training plan
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Rest Day: 30 mins of stretching |
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Rest Day: 30 mins of stretching |
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Power intervals - 5 X 400m |
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Rest Day: 30 mins of stretching |
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Rest Day: 30 mins of stretching |
Recovery run - 3 miles in zone 1 |
Recovery run - 3 miles in zone 1 |
Recovery run - 3 miles in zone 1 |
Rest Day or easy run in zone 1 |
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Rest Day: 30 mins of stretching |
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Rest Day: 30 mins of stretching |
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Rest Day: 30 mins of stretching |
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Rest Day: 30 mins of stretching |
Recovery run - 3 miles in zone 1 |
Recovery run - 3 miles in zone 1 |
Recovery run - 3 miles in zone 1 |
Rest Day or easy run in zone 1 |
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Rest Day: 30 mins of stretching |
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Rest Day: 30 mins of stretching |
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Rest Day: 30 mins of stretching |
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Rest Day: 30 mins of stretching |
Recovery run - 3 miles in zone 1 |
Recovery run - 3 miles in zone 1 |
Recovery run - 3 miles in zone 1 |
Rest Day or easy run in zone 1 |
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