5k/10k Races

Focus is to build stamina, efficiency, and a sense of pace. Q = “QUALITY” Run or Workout   10 Day Microcycle Q1: Brisk Walk of 1 Mile + Run for 2:00 walk for 1:00 for the next 2 Miles. Walk ½ Mile to cool down. Q2: Walk 3-4 Miles alternating intensity (speed walking intervals) every […]

Final Phase: Sharpening, Speed, & Racing Tactics (Actual Date of Race can be moved as needed. Contact Sonja for help with this.) Week of Districts: Monday = Recovery jog of 20:00 + 4 Strides/Accelerations Tuesday = District Championships. Race SMART. Run your race in a way that possibly takes competitors out of their comfort zones. Good […]

Focus: Vo2 Max Intervals and Tempos + Racing! *Please contact Coach Sonja with any questions regarding proper mileage and integrating your racing schedule within this protocol. Week1 Monday: = 45:00 Run + Drill/Strides (ON GRASS) & Strength Circuit. Tuesday: 1 Mile Warm up + 2 x 400m at just faster than current 5k race pace) with […]

Stamina & Strength (Good Form) Day 1 (Sunday) – During the 2nd and 4th weeks of August take this day Completely OFF!) – Recovery Run in PM of 6 Miles Day 2 – AM: Recovery Run of 6-8 Miles + “Pre-Hab Exercises” (See attachment for Pre-Hab – Exercise list and description). – *Recovery Shake Day […]

Endurance & Efficiency (Good Form) Includes: Easy Running, Core & Strength Exercises, Drills Day 1 (Sunday) – Long Run: Continue to increase the duration of this run by 5:00 each week. Your goal for the end of the 4 weeks is to be at 90-100 minutes max (about 13-14 miles for this run. Run on […]

Endurance & Efficiency (Good Form) Includes: Easy Running, Core & Strength Exercises, Drills Day 1 (Sunday) – Long Run: Freshman Start at 30:00. Sophomore and older or experienced runners start at 45:00 and increase the duration of this run by 5:00 each week. Your goal for the end of the 4 weeks is to be […]

This is part five of the Running Warrior Performance Nutrition Series (parts of this were excerpts from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.)   Low fat diets are sure-fire way to ruin your health, your looks, and your performance, period!  Not eating fat, especially the healthy kinds called MUFAs and PUFAs, is […]

Measuring Your Starting Point (V02 Max Estimates). In order to develop the four core training zones effectively, we need to know your “starting point” which Is your estimated V02Max. This is your current fitness level as it relates to your running performance. Using proven tables/charts developed by world-leading exercise physiologists such as Jack Daniels, PHD, […]

In an ideal runner’s world, every step of every mile would be 100 percent pain-free. No aches, no twinges, no lingering soreness from yesterday’s workout. The reality is that many runners constantly deal with a slight (or not so slight) disturbance – a tender footer, a tight hamstring, a whinny knee. While these nagging issues […]

Click HERE to download your Running Warrior Performance MealPlan for Light Weight (Near 125lbs) & Middle to Long Distance

by Sonja Friend-Uhl, USATF Certified Coach The following principles should help guide you through the inevitable highs and lows of your training program. Keep this in mind: A training program can survive many changes as long as your determination remains strong. 1) If you need to adjust the training schedule because of travel, time conflicts […]

Click HERE to download the Running Warrior Performance Fueling Meal Plan for general purposes.

RHR – Resting Heart Rate THR = Target Heart Rate   220-AGE=_________-RHR=________x .75*=________+RHR=_______THR   The guidelines below are for apparently healthy individuals. Anyone beginning and exercise or fitness regimen should first have a complete physical with their doctor and receive approval to continue. *Use 55-60% for beginner runners easy / recovery runs *Use 65-70% for […]

This is the sixth and final article in the Running Warrior Performance Nutrition Series (parts of this were excerpted from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.) If you’re like most runners, you’ve probably been taught the importance of eating carbohydrates.  You need it for energy.  On the other hand, protein has sort […]

For access to the printable version of the Log Sheet click HERE

References Millard-Stafford M, Rosskopf LB, Snow TK, Hinson BT. Water versus carbohydrate-electrolyte ingestion before and during a 15-km run in the heat. Int J Sport Nutr 1997;7:26-38. Kreider RB, Hill D, Horton G, Downes M, Smith S, Anders B. Effects of carbohydrate supplementation during intense training on dietary patterns, psychological status, and performance. Int J […]

To access a printable version of the chart click HERE

The ABC’s of Pool Running Form If you’re hurt, you can immediately transition all of your training into the pool. In fact, you can actually spend more time pool running because you virtually can’t get hurt. Once you’re in the pool, the most important part of your workout is maintaining proper form. Just like running […]

To access a printable version of the worksheet click HERE

“Eat Like A Pro” Shopping List Lean Turkey** Fish (cold-water fish is best such as Salmon or Cod) Skinless Chicken** Lean Beef** (Sirloin is best whether ground or a steak) Bison Vegetables (dark, rich colors are best) Whole Oatmeal (not instant) Organic Eggs Egg Whites Whole Fruit for sides, snacks and fruit salsa garnishes (Apples, […]

Print out the Racing Checklist HERE before the big day!

Understand the difference between Goals and “Targets” *Targets are measurable (race times, finishing place, etc.) *Goals are who we are or want to be and how we get there,(choosing to have a positive outlook before every race, or to be patient in the early miles) Write down up to 6 targets and 6 related goals in […]

Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different […]

A Guide to Creating Positive Running & Racing Affirmations Preparation: Quiet your mind and your body. Sit in a relaxed, meditative state and take in at least 10 slow, deep breaths…breathe in through your nose and out through your mouth. If distracting thoughts keep entering your mind create an image to replace them. (Envision you […]

PLYOMETRIC DRILLS A Skip, B Skip, C Skip High March Fast Shuffles Bounding Butt Kicks High Knees Carioca Backwards Running Squat Jumps with a High Reach *Jog a warm up first. Each drill should last about 30 meters or 15 seconds and be followed by a fast stride of the same distance and then a […]

General Distance Running Program (5k to Half – Marathon) Focus is to build stamina, efficiency, and a sense of pace over the course of 100 days. This would be followed by the final week of the standard taper protocol the week before your goal race.   10 Day Microcycle Q1: EZ 2 Mile warm up […]

Download you Running Warrior Performance MealPlan HERE.

Follow this training schedule pattern for 4-6 weeks before a “target” 5k Race: Day 1 (Sunday) Long Run (Gradually build up to running 75-90 minutes at your EZ pace). Follow run with 4 x 30 second quick strides. Core Training and Stretching Day 2 Rest from Cardio or Cross-Train Strength/Core Training Day 3 Run 45:00 […]

*To review proper form of any of these exercises and foam rolling please visit this link: https://www.acefitness.org/acefit/healthy-living-article/60/3422/5-foam-rolling-moves-for-the-lower-body/ 1. Foam Roller 2. Hip swings x 10 each leg (side to side) 3. Leg Swings x 10 each leg (front to back) 4. Heel walk x 10 each leg (lean back & keep a straight knee) 5. […]

Even if you eat three well-rounded meals per day, you will still feel hungry at times, especially during periods of heavy training. What’s the answer? Healthy snacks. Snacking (mid-meals) of nutritious food can keep your energy level high, blood sugar levels constant, your body re-fueled and your mind alert. Why Healthy Snacking Is Good for […]

This is the fourth article in the Running Warrior Performance Nutrition Series By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach Level 1 – Beginner Take one multivitamin daily (e.g. Vitacell by Max Muscle, Mega by GNC, Centrum, One-a-Day, etc) For women, take a multivitamin that contains iron For women, take a calcium […]

This is the third article in the Running Warrior Performance Nutrition Series By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach   Rule #1 – NEVER TRY A NUTRITION OR SUPPLEMENT STRATEGY FOR A RACE IF YOU HAVE NOT YET TRIED IT DURING TRAINING. Pre-Race 3 or more hours prior to the race […]

This is the second article in the Running Warrior Performance Nutrition Series   By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach   If there’s one thing, just one dietary strategy that ALL runners should utilize, it’s the following: Consume a post-workout carbohydrate-protein containing beverage immediately after training or competition. If you forget […]

This is the first article in the Running Warrior Performance Nutrition Series By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach Eat Clean – limit your intake of processed foods (i.e. if it is in a package, it’s processed). Eat Lean – choose protein sources that are lean (the exception is fish; eat […]

The Performance Fueling Recipe Book for Running Warriors 47 Metabolism Accelerating Recipes to fuel your runs and keep you a strong, lean running machine! Pumpkin Custard Pie (Serves 6) Ingredients for Filling: 1-1/2 cups soymilk 4 tablespoons cornstarch 1-1/2 cups cooked pumpkin 1/2 cup raw sugar or other sweetener 1/2 teaspoon salt 1 teaspoon ground […]