Training Details and Explanations

Details
Saturday/Sunday Reversal - Most weeks you may reverse Saturday/Sunday workouts depending on your personal schedule.

*Max means the maximum number of minutes you should be running. If you run 3 miles faster than 30 minutes, keep going for 30 minutes. If you run 3 miles slower than 30 minutes, stop at 30 minutes.

**Cross-Training refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the benefits of cross training is that it uses different muscle groups and provides a change of “pace”.

***Maximum Effort refers to your personal maximum level of effort. You should be going “all-out” for the time described. This means running (sprinting) as hard as you can while allowing yourself to finish the duration of time described. The purpose is to strengthen your muscles and increase your ability to run fast.

****Tempo Runs push you to run at a pace that’s close to your race pace, not the long slow distance that we often hear about. During the tempo portion of your training run, run hard as if you were running a short race. To be able to finish several miles at tempo pace you need to try it to see what it feels like. You’re simulating a race so it should feel difficult!

Stretching - Always allow time for stretching after you run or walk.

This training schedule is courtesy of Ask About Running (ALTB International, Inc.). Copyright and all rights reserved 2008.