Introduction: The above schedule is for Advanced
runners training for a 15-K or 10-mile race: individuals
who compete regularly in races that far or beyond and
who want to improve their performances. You should be
capable of running 30 to 60 minutes a day, five to seven
days a week and have a basic understanding of how to
do speedwork. If that sounds like too much training,
and this is your first 15-K race, you might be more
comfortable using one of the programs designed for
Novice or
Intermediate runners.
Runs: The runs of 3-5 miles on Mondays, Thursdays
and Fridays are designed to be done at a comfortable pace.
If you can't carry on a conversation with your training
partner, you're running too fast. For those who use heart
monitors to measure their level of exertion, you would be
running between 65 to 75 percent of maximum.
Rest: Rest is an important part of your training.
On Fridays you are offered the option of resting or taking
an easy 3-mile run. Be realistic about your fatigue level
and don't feel guilty if you decide to take a day off.
Specifically consider scheduling at least one rest day
during the stepback weeks. (See below.)
Tempo Runs: A tempo run is a continuous run with a
buildup in the middle to near 15-K race pace. In this
program, tempo runs are scheduled for Tuesdays. A Tempo Run
of 30 to 40 minutes would begin with 10-15 minutes easy
running, build to 10-20 minutes near the middle, then 5-10
minutes easy toward the end. The pace buildup should be
gradual, not sudden, with peak speed (near your 15-K pace)
coming about two-thirds into the workout. (You don't need to
maintain peak speed for the entire middle of this workout,
since that would involve too much stress.) You can do tempo
runs almost anywhere: on the road, on trails or even on a
track.
Speedwork: If you want to race at a fast
pace, you need to train at a fast pace several days a
week. Interval training where you alternate fast running
with jogging or walking is a very effective form of
speedwork. The training schedule begins in Week 1 with 400
meter reps (repeats), but alternates with 800 reps in
succeeding weeks. Run the 400s at about the pace you would
run in a mile or 1500 race; run the 800s at about the pace
you would run in a 5-K race. Walk or jog between each
repeat. Although the best venue for speedwork of this sort
is on a 400-meter track, these workouts can be done on the
road or on trails, either by using measured courses or by
running hard approximately the length of time you would run
a 400 or 800 on the track. For instance, if you normally run
400s in 90 seconds, do fast reps at that length of time and
don't worry about distance. For more information on speed
training, see my book, Run
Fast.
Warm-up: Warming up is important, not only
before the race itself, but before your speed workouts above
and pace workouts below. Most Novice runners do not warm up,
except in the race itself. This is okay, because they're
more interested in finishing rather than finishing fast. As
an Advanced runner, you have a different goal, otherwise you
wouldn't be using this program, so warm up before you run
fast. My usual warm-up is to jog a mile or two, sit down and
stretch for 5-10 minutes, then run some easy strides (100
meters at near race pace). And I usually cool down
afterwards by doing half of the warm up.
Stretch & Strengthen: Also important as part
of the warm-up is stretching. Don't overlook
it--particularly on days when you plan to run fast. And on
some of the easy days (such as Mondays and Thursdays), you
might want to extend your stretching beyond what is normally
needed for a warm-up Strength training is important too:
push-ups, pull-ups, use of free weights or working out with
various machines at a Fitness Center. Runners generally
benefit if they combine light weights with a high number of
repetitions, rather than pumping very heavy iron. Mondays
and Thursdays would be good days to combine stretching and
strengthening with your easy run, however, you can schedule
strength training on any day that is convenient for your
business and personal schedule. See Stretch
& Strengthen.
Pace: A lot
of runners look at my training schedules and ask, "What do
you mean by 'pace?'" I mean "race pace," the pace at which
you expect to run the 15-K. Saturday workouts include some
running at race pace to get you used to running the pace you
will run in your race. However, somewhat like in the tempo
runs, you want to start and finish easy. Obviously, you need
to run on a course that has been pre-measured. If you can't
find an accurately measured course or don't own a GPS watch,
use your car odometer to at least approximate the mile
splits (realizing that car odometers are invariably somewhat
inaccurate).
Stepback: Please notice that the mileage is
slightly reduced during Weeks 4 and 7. These are
stepback weeks in which you relax your training--again
slightly--to gather yourself for the next push upward
in difficulty. I use stepback weeks in my marathon
training programs and find that they provide not only a
physical, but also a mental break. On Fridays during these
stepback weeks, you might also want to choose rest instead
of a 3 mile run to further reduce your mileage and increase
your strength.
Long Runs: As an experienced runner, you probably
already do a long run of around 60-90 minutes on the
weekends anyway. The schedule suggests an increase in
distance as you get closer to race date: from 5 to 13 miles.
Don't get hung up on running these workouts too fast. Run at
a comfortable, conversational pace 15 to 90. If Sunday isn't
a convenient day for your long runs, feel free to do them on
Saturday--or any other day of the week for that matter.
This 15-K
training schedule is only a guide. Feel free to make
minor modifications to suit your work and family schedule.
Also, consider signing up for the Virtual
Program for more detailed information on what
to run each day and tips for your training.
