Pool Running: An Excellent Cross-Training Choice!
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 on land, you need to keep your back straight (no slouching!) and maintain a quick turnover of at least 180 strides per minute. Pump your arms the same way as well, maintaining about a 90 degree angle at your elbow.
Where most people fail at pool running is with a low cadence. Trying to take slower strides is a mistake and will make your legs overextend in the water. The biggest risk for injury lies in overextending your legs and risking a slight hamstring strain.
Instead, drive your knee up and then drive your foot down. Your stride will slightly mimic that of a cyclist and may be more up and down than usual. That’s fine and completely normal.
Some over-enthusiastic runners think that by not using a water belt (or Aquajogger) that they’re getting a better workout. While it’s true that you’ll have to work harder, it’s almost certain that your form is going to suffer. Instead, get a pool running belt and use it to maintain your form. Because of the buoyancy of the water and the Aquajogger, you’ll need to be extra diligent in maintaining a quick turnover. One of the best ways to do this is to run workouts in the pool.
Pool Running Workouts
Being in the pool fools you into thinking you’re working hard when in reality you’re probably not. With no wind resistance or impact, plus the natural effect of the water on your body, your heart rate is going to be artificially lower than usual.
It’s important to keep your heart rate up or else you’re not maintaining much fitness. To do this, you implement a fartlek style workout to almost all of your pool running sessions.
These workouts are all based on effort. When I was in the pool, I used three effort levels when designing my workouts: sprint (100% effort), hard (90% effort) and tempo (80%). Sprint efforts lasted 15 – 30 seconds while hard efforts lasted 2 – 5 minutes. Tempo efforts could last 5 – 10 minutes.
Like I mentioned before, pool running workouts have to be hard. If your form is correct, you virtually
can’t get hurt. With that in mind, your workouts may seem intimidating. They’ll likely be longer with more fast running than the workouts you’ve done on land!
Below are three examples of pool running workouts that are of varying intensities. As you’ll see, the shorter session is focused on speed development, while the longer workout is focused on developing your aerobic capacity.
Reminder: a dynamic warm-up is still recommended before these workouts.
Workout 1: 45 minutes
10 minutes easy pool running. 10×1’ at hard effort with 1’ active recovery. 10×30” at sprint effort with 30” active recovery. 10 minutes easy warm-down.
Workout 2: 60 minutes
15 minutes easy pool running. Pyramid workout: 1’, 2’, 3’, 4’, 5’, 4’ 3’, 2’, 1’ at hard effort except the 5’ session which is at tempo effort. Each interval has 1’ of active recovery. 12’ easy warm-down.
Workout 3: 90 minutes
15 minutes easy pool running. 5×5’ at tempo effort with 1’ active recovery. 4×3’ at hard effort with 1’ active recovery. 6×30” at sprint effort with 1’ active recovery. 21’ easy warm-down.
These three workouts are just examples of what you can do in the pool to maintain your fitness while injured (or give it a boost if you’re healthy). Your options are only limited by your imagination.
I have sprinted every other side of the pool while jogging the other sides. I’ve done diagonals across
the pool at sprint effort while doing easy running on the straight sides. My point is that you can be creative – as long as you are mixing hard running into your pool workouts, you can be confident that your heart rate is high enough to mimic land running.
Your cheat sheet to successful pool running:
1. Form comes first: back tall, fast cadence of 175+, and don’t overextend your legs.
2. Use an Aquajogger.
3. Implement fast running in almost all of your workouts to ensure your heart rate is high. If you start pool running for several days doing high-intensity workouts, you’ll notice something odd: you will be able to eat much more than usual! Even though your workouts are of a similar length to before you were in the pool, the thermal load of the water will spike your metabolism.
Since water is a much better heat conductor, it will force your body to generate more heat to stay warm (and therefore burn more calories). As detailed in Tim Ferriss’ book The Four Hour Body, this is how Michael Phelps is able to eat over 7,000 calories per day. It’s a combination of the time spent in the pool and the effect of the water. My last recommendation for making pool running a part of your training is to get a friend to go with you. Unlike running outside or c slowly. It can be mind-numbing so enlist the help of another runner to join you
Treadmill MPH Setting & Incline Pace Conversions
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 paces and inclines and running outdoors on a level surface
| Treadmill MPH setting | Pace per mile | Equivalent paces by incline | ||||||||||
| 0% | 1% | 2% | 3% | 4% | 5% | 6% | 7% | 8% | 9% | 10% | ||
| 5.0 | 12:00 | 12:31 | 11:44 | 11:05 | 10:32 | 10:03 | 9:38 | 9:16 | 8:56 | 8:38 | 8:22 | 8:07 |
| 5.2 | 11:32 | 12:02 | 11:18 | 10:42 | 10:11 | 9:44 | 9:20 | 8:59 | 8:40 | 8:23 | 8:08 | 7:54 |
| 5.4 | 11:07 | 11:35 | 10:55 | 10:20 | 9:51 | 9:26 | 9:03 | 8:43 | 8:25 | 8:09 | 7:55 | 7:41 |
| 5.6 | 10:43 | 11:10 | 10:32 | 10:00 | 9:33 | 9:09 | 8:48 | 8:29 | 8:12 | 7:56 | 7:42 | 7:29 |
| 5.8 | 10:21 | 10:47 | 10:12 | 9:42 | 9:16 | 8:53 | 8:33 | 8:15 | 7:58 | 7:44 | 7:30 | 7:18 |
| 6.0 | 10:00 | 10:26 | 9:52 | 9:24 | 9:00 | 8:38 | 8:19 | 8:02 | 7:46 | 7:32 | 7:19 | 7:07 |
| 6.1 | 9:50 | 10:15 | 9:43 | 9:16 | 8:52 | 8:31 | 8:12 | 7:55 | 7:40 | 7:26 | 7:14 | 7:02 |
| 6.2 | 9:41 | 10:05 | 9:34 | 9:08 | 8:44 | 8:24 | 8:06 | 7:49 | 7:34 | 7:21 | 7:08 | 6:57 |
| 6.3 | 9:31 | 9:56 | 9:26 | 9:00 | 8:37 | 8:17 | 7:59 | 7:43 | 7:29 | 7:15 | 7:03 | 6:52 |
| 6.4 | 9:23 | 9:46 | 9:17 | 8:52 | 8:30 | 8:10 | 7:53 | 7:37 | 7:23 | 7:10 | 6:58 | 6:47 |
| 6.5 | 9:14 | 9:37 | 9:09 | 8:45 | 8:23 | 8:04 | 7:47 | 7:32 | 7:18 | 7:05 | 6:53 | 6:43 |
| 6.6 | 9:05 | 9:29 | 9:01 | 8:37 | 8:16 | 7:58 | 7:41 | 7:26 | 7:13 | 7:00 | 6:49 | 6:38 |
| 6.7 | 8:57 | 9:20 | 8:53 | 8:30 | 8:10 | 7:52 | 7:35 | 7:21 | 7:07 | 6:55 | 6:44 | 6:34 |
| 6.8 | 8:49 | 9:12 | 8:45 | 8:23 | 8:03 | 7:46 | 7:30 | 7:15 | 7:02 | 6:50 | 6:40 | 6:29 |
| 6.9 | 8:42 | 9:04 | 8:39 | 8:17 | 7:57 | 7:40 | 7:24 | 7:10 | 6:58 | 6:46 | 6:35 | 6:25 |
| 7.0 | 8:34 | 8:56 | 8:32 | 8:10 | 7:51 | 7:34 | 7:19 | 7:05 | 6:53 | 6:41 | 6:31 | 6:21 |
| 7.1 | 8:27 | 8:49 | 8:25 | 8:04 | 7:45 | 7:29 | 7:14 | 7:00 | 6:48 | 6:37 | 6:27 | 6:17 |
| 7.2 | 8:20 | 8:41 | 8:18 | 7:58 | 7:40 | 7:23 | 7:09 | 6:56 | 6:44 | 6:33 | 6:22 | 6:13 |
| 7.3 | 8:13 | 8:34 | 8:12 | 7:52 | 7:34 | 7:18 | 7:04 | 6:51 | 6:39 | 6:28 | 6:18 | 6:09 |
| 7.4 | 8:06 | 8:27 | 8:05 | 7:46 | 7:28 | 7:13 | 6:59 | 6:46 | 6:35 | 6:24 | 6:14 | 6:05 |
| 7.5 | 8:00 | 8:20 | 7:59 | 7:40 | 7:23 | 7:08 | 6:54 | 6:42 | 6:31 | 6:20 | 6:11 | 6:02 |
| 7.6 | 7:54 | 8:14 | 7:53 | 7:34 | 7:18 | 7:03 | 6:50 | 6:38 | 6:26 | 6:16 | 6:07 | 5:58 |
| 7.7 | 7:48 | 8:07 | 7:47 | 7:29 | 7:13 | 6:58 | 6:45 | 6:33 | 6:22 | 6:12 | 6:03 | 5:55 |
| 7.8 | 7:42 | 8:01 | 7:41 | 7:24 | 7:08 | 6:54 | 6:41 | 6:29 | 6:18 | 6:09 | 5:59 | 5:51 |
| 7.9 | 7:36 | 7:55 | 7:36 | 7:18 | 7:03 | 6:49 | 6:37 | 6:25 | 6:15 | 6:05 | 5:56 | 5:48 |
| 8.0 | 7:30 | 7:49 | 7:30 | 7:13 | 6:58 | 6:45 | 6:32 | 6:21 | 6:11 | 6:01 | 5:52 | 5:44 |
| 8.1 | 7:24 | 7:43 | 7:25 | 7:08 | 6:54 | 6:40 | 6:28 | 6:17 | 6:07 | 5:58 | 5:49 | 5:41 |
| 8.2 | 7:19 | 7:38 | 7:20 | 7:04 | 6:49 | 6:36 | 6:24 | 6:13 | 6:03 | 5:54 | 5:46 | 5:38 |
| 8.3 | 7:14 | 7:32 | 7:15 | 6:59 | 6:45 | 6:32 | 6:20 | 6:10 | 6:00 | 5:51 | 5:42 | 5:35 |
| 8.4 | 7:09 | 7:27 | 7:10 | 6:54 | 6:40 | 6:28 | 6:16 | 6:06 | 5:56 | 5:47 | 5:39 | 5:32 |
| 8.5 | 7:04 | 7:22 | 7:05 | 6:50 | 6:36 | 6:24 | 6:13 | 6:02 | 5:53 | 5:44 | 5:36 | 5:29 |
| 8.6 | 6:59 | 7:16 | 7:00 | 6:45 | 6:32 | 6:20 | 6:09 | 5:59 | 5:49 | 5:41 | 5:33 | 5:26 |
| 8.7 | 6:54 | 7:11 | 6:55 | 6:41 | 6:28 | 6:16 | 6:05 | 5:55 | 5:46 | 5:38 | 5:30 | 5:23 |
| 8.8 | 6:49 | 7:07 | 6:51 | 6:37 | 6:24 | 6:12 | 6:02 | 5:52 | 5:43 | 5:35 | 5:27 | 5:20 |
| 8.9 | 6:44 | 7:02 | 6:46 | 6:32 | 6:20 | 6:09 | 5:58 | 5:49 | 5:40 | 5:32 | 5:24 | 5:17 |
| 9.0 | 6:40 | 6:57 | 6:42 | 6:28 | 6:16 | 6:05 | 5:55 | 5:45 | 5:37 | 5:29 | 5:21 | 5:14 |
| 9.1 | 6:36 | 6:52 | 6:38 | 6:24 | 6:12 | 6:01 | 5:51 | 5:42 | 5:34 | 5:26 | 5:18 | 5:11 |
| 9.2 | 6:31 | 6:48 | 6:34 | 6:20 | 6:09 | 5:58 | 5:48 | 5:39 | 5:31 | 5:23 | 5:16 | 5:09 |
| 9.3 | 6:27 | 6:44 | 6:29 | 6:17 | 6:05 | 5:55 | 5:45 | 5:36 | 5:28 | 5:20 | 5:13 | 5:06 |
| 9.4 | 6:23 | 6:39 | 6:25 | 6:13 | 6:02 | 5:51 | 5:42 | 5:33 | 5:25 | 5:17 | 5:10 | 5:04 |
| 9.5 | 6:19 | 6:35 | 6:22 | 6:09 | 5:58 | 5:48 | 5:39 | 5:30 | 5:22 | 5:14 | 5:08 | 5:01 |
| 9.6 | 6:15 | 6:31 | 6:18 | 6:06 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:12 | 5:05 | 4:59 |
| 9.7 | 6:11 | 6:27 | 6:14 | 6:02 | 5:51 | 5:42 | 5:32 | 5:24 | 5:16 | 5:09 | 5:02 | 4:56 |
| 9.8 | 6:07 | 6:23 | 6:10 | 5:59 | 5:48 | 5:38 | 5:30 | 5:21 | 5:14 | 5:07 | 5:00 | 4:54 |
| 9.9 | 6:04 | 6:19 | 6:07 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:11 | 5:04 | 4:58 | 4:51 |
| 10.0 | 6:00 | 6:15 | 6:03 | 5:52 | 5:42 | 5:32 | 5:24 | 5:16 | 5:08 | 5:02 | 4:55 | 4:49 |
| 10.1 | 5:56 | 6:12 | 6:00 | 5:49 | 5:39 | 5:29 | 5:21 | 5:13 | 5:06 | 4:59 | 4:53 | 4:47 |
| 10.2 | 5:53 | 6:08 | 5:56 | 5:45 | 5:36 | 5:27 | 5:18 | 5:11 | 5:03 | 4:57 | 4:50 | 4:45 |
| 10.3 | 5:50 | 6:04 | 5:53 | 5:42 | 5:33 | 5:24 | 5:16 | 5:08 | 5:01 | 4:54 | 4:48 | 4:42 |
| 10.4 | 5:46 | 6:01 | 5:50 | 5:39 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:52 | 4:46 | 4:40 |
| 10.5 | 5:43 | 5:57 | 5:46 | 5:36 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:50 | 4:44 | 4:38 |
| 10.6 | 5:40 | 5:54 | 5:43 | 5:33 | 5:24 | 5:15 | 5:08 | 5:00 | 4:54 | 4:47 | 4:41 | 4:36 |
| 10.7 | 5:36 | 5:51 | 5:40 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:34 |
| 10.8 | 5:33 | 5:48 | 5:37 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:49 | 4:43 | 4:37 | 4:32 |
| 10.9 | 5:30 | 5:44 | 5:34 | 5:24 | 5:16 | 5:08 | 5:00 | 4:53 | 4:47 | 4:41 | 4:35 | 4:30 |
| 11.0 | 5:27 | 5:41 | 5:31 | 5:22 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:33 | 4:28 |
| 11.2 | 5:21 | 5:35 | 5:25 | 5:16 | 5:08 | 5:00 | 4:53 | 4:46 | 4:40 | 4:34 | 4:29 | 4:24 |
| 11.4 | 5:16 | 5:29 | 5:20 | 5:11 | 5:03 | 4:55 | 4:49 | 4:42 | 4:36 | 4:30 | 4:25 | 4:20 |
| 11.6 | 5:10 | 5:24 | 5:14 | 5:06 | 4:58 | 4:51 | 4:44 | 4:38 | 4:32 | 4:27 | 4:21 | 4:17 |
| 11.8 | 5:05 | 5:18 | 5:09 | 5:01 | 4:53 | 4:46 | 4:40 | 4:34 | 4:28 | 4:23 | 4:18 | 4:13 |
| 12.0 | 5:00 | 5:13 | 5:04 | 4:56 | 4:49 | 4:42 | 4:36 | 4:30 | 4:24 | 4:19 | 4:14 | 4:10 |
Visualizing Your Personal Best
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 are writing the worry or distraction down on a piece of paper and then see yourself light a match and burn the paper.)
*There is a great App available you could use for the preparation phase called: CALM.(www.calm.com)
Step I. Create your race or workout “plan”
>> Write down your plan in detail much like you would write a story. Essentially, you are writing your ideal “story” of your race or workout. Another very effective technique is to make a tape recording of your plan and include all of the details you see, hear, or feel.
>>In writing or on your recording, describe with as much detail as possible your newly achieved fitness level and how it makes you feel. Be sure to include any comments you may receive from family and friends, how it makes you feel to achieve a faster race time,
run a mile farther than ever before, etc.
Step II. See, hear, and feel yourself while running this plan in concise detail.
>>Along with the details you have described, picture yourself being completely in relaxed, confident and in complete control of both your body and state of mind. Recall specific “trigger” words – those words that help you feel confident and in control of your life.
>>Put all of the above information into a script and after editing it, slowly read it into a tape recorder, or if there is someone who particularly motivates you have them read it and record it so it is their voice you hear.
>> Listen to your tape (or read your outline/story) several times and change your script or
tape until satisfied.
>> Listen to your finished tape or read your final script as much as possible. Practice this daily for 3-4 days prior to your race or an important workout and then several times each week for general affirmations. As you read or listen make sure you are also recalling the visual images that reflect your goals. Do this in a quiet place where you will not be disturbed.
Important Points To Remember & Incorporate:
- Always keep the images and your self-talk positive…create a strategy for dispelling negative self-talk and/or images.
- The self-talk and your mental images should always be in the present, infinitive tense. (This is easier for your subconscious mind to accept…as if it is really happening). “I feel so strong today during my interval session.” When you visualize your race or workout do so as if you are watching yourself in a movie but the focus is on you!
- Affirmations are more effective when designed to be spoken rhythmically. (“I train to succeed to run as I need.”) In the midst of a hard run or race these mantras will keep you in the zone.
- You cannot erase…so you must replace!! Because of the way your mind works, the only way to rid yourself of a thought is to replace it. The more you think about not thinking about something (i.e.: having a bad race, falling, etc.) the more you think about what you don’t want!
- Update your affirmations and your Imagery regularly. Move on from those you have mastered and constantly create new ones in writing. Put them in places you are likely to see them most often in various colors, shapes and sizes. Move them around frequently so you always notice them and they do not become “invisible”.
- Share your affirmations with loved ones, friends, and all who support you and your running. Affirmations assist you in staying responsible to the commitments you have made to others (your team, your coaches, family, etc.). Example: “I always give my best and enter each workout and race with a positive outlook.” Psychologically it is proven to
be easier to honor promises made to others more than those you have made to yourself…you feel accountable. - Say your affirmations out loud. Although this may be awkward at first know that you literally alter the programming of your mind by doing this!
- Repetition and frequency of affirmations is the key! Your sub-conscious mind will accept as fact, what is repeatedly affirmed via self-talk and images. Bottom Line: Your rational mind does not have to accept the “image” for your sub-conscious mind to record the image or affirmation as reality. (You don’t have to believe your affirmations for them to be powerful!). The sub-conscious mind controls much of our action…giving back exactly what has been “reported” to it.
Some examples to get you thinking! Practice, Practice, Practice!!!
“I draw strength from the other talented runners and energy around me.”
“I apply my fitness evenly over the course of the run.”
“I have power and strength beyond my conscious understanding.”
“I draw on unseen powers” OR “I draw on my higher power.”
“I am constantly improving!”
“I am a great runner.”
“I am healthy.”
“I am deserving.”
“I give myself permission to develop to my full potential.”
“I am powerful!”
“I am brave.”
“I am loved and respected on this team.”
“I am balanced and calm under pressure.”
“Running serves me.”
Running Warrior Drills & FIT Circuit
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 walk recovery. Do them each 2 times twice per week in the pre- season, 1 x week during the general season.
General Strength & Core Circuit (15 of each)
Pushups Pullups Walking Lunges Dips Squat Thrusts (to and from standing position) Leg Curl with Stability Ball (progress to single leg curls)Plank (60 seconds standard; 30 seconds each side) Single Leg Squats (15 each leg)Eccentric Toe (Calf) Raises (Rise with both feet and lower one; alternate) V-Ups Straight Leg Kicks (15 each leg…bottom leg stays straight and just off of ground)
*Repeat circuit 2 – 3 times per session. Add Dumbbells, or Medicine Balls to increase intensity. Do this 3 times each week in the pre-season.
Speed Training for 5K
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 with the last 20:00 at Tempo Steady State Pace
Stretch & Visualization (Positive Race Imagery)
Day 4
Warm-up
2 x 600m at Mile Race Pace +3 seconds with 600m easy jogs after each +
3 x 400m at Mile Race Pace with 400m easy jogs after each +
4 x 300m at Mile Race Pace – 1 Second with 300m jogs after each +
6 x 200m at FAST Pace (estimated 800m race pace) with 200m jogs after each.
Cool down.
Day 5
45:00 or so nice and easy.
Follow with Strength/Core training
Day 6
30:00 Run + 8 x 100m (estimated) fast accelerations on soft, level grass surface in bare feet
Day 7 3 Sets of the following:
2 x 200m at Mile Race Pace with 200m jogs after each +
1 Mile at Tempo Interval Pace (10K race pace) with a 1:00 recovery +
1 x 200m at VERY FAST pace (sprinting at 95%).
*Take 2-3:00 rest after each set.
Important Notes:
- Please stay true to your assigned paces per workout…we will adjust as your fitness improves every 6 weeks or so.
- Strength and Core Training is still very important during this phase. Strength circuits should be done at least 2 x week.
- Follow the “Eat Like A Pro” Nutrition Plan to a “T”! Understand the importance of protein in your diet!!
- Your workouts should always “negative split”.
- Core Training (Abdominal and low back) should be done a minimum of 3 x week.
- You should be maintaining your mileage at approx. 40 miles per week during this phase.
- Please e-mail me a report of your major workouts and total mileage at the end of each week. ([email protected])
Half Marathon & Marathon Training (First 8 Weeks)
Focus is on Building Endurance & Efficiency for Beginner to Intermediate Runners
**Walk/Run Method good to use to get the extra distance on your long runs if you need it!
Week 1 (Start with a 5/1 Run/Walk Ratio to increase distance on long runs)
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3 miles + 6 x 20 second “Strides”
Wednesday: 15:00 Warm-Up Walk/Jog followed by 3 sets of 2:00 “Hard”, 1:00 EZ + 1:00 Hard + 30 seconds EZ + 30 seconds Hard + 30 seconds EZ (repeat). Finish with 5:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 30:00
Friday: Rest (from Running)
Saturday: Easy Run of 3 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 5 Miles or 45:00 (Whichever comes first)
Week 2
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3 miles + 6 x 20 second “Strides”
Wednesday: 15:00 Warm-Up Walk/Jog followed by 6 x 2:00 Hill Repeats with a walk down for recovery. Jog 15:00 for cool down.
Thursday: Cross-Training or Recovery Jog of 35:00
Friday: Rest (from Running)
Saturday: Easy Run of 3 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 5.5 Miles or 50:00
Week 3
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3 miles + 6 x 20 second “Strides”
Wednesday: 15:00 Warm-Up Walk/Jog followed by 4 sets of 2:00 “Hard”, 1:00 EZ + 1:00 Hard + 30 seconds EZ + 30 seconds Hard + 30 seconds EZ (repeat). Finish with 5:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run (or Walk/Run) of 3 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 6 Miles or 55:00
Week 4
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3.5 miles + 6 x 20 second Strides
Wednesday: 15:00 Warm-Up Walk/Jog followed by 8 x Hill 2:00 Repeats with a walk down for recovery. Jog 15:00 for cool down.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run 4 miles + Strength Circuit & Strides
Sunday: Long Run (or Walk/Run) of 6.5 Miles or 1 Hour
Week 5 (Try moving to a 3/1 Ratio for your long runs)
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3.5 miles
Wednesday: 15:00 Warm-Up Walk/Jog followed by 8 x 400m at a 5k race pace effort on the track. Take a 200m walk/jog between each for recovery and a 10:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run 4 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 7 Miles or 65:00
Week 6
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 4 miles + 8 Strides
Wednesday: 15:00 Warm-Up Walk/Jog followed by 10 x 1:00 Hill Repeats with a walk down for recovery. Jog 15:00 for cool down.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run 4 miles + Speed Drills & Strides
Sunday: Long Run (or Walk/Run) of 7.5 Miles or 70:00
Week 7
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 5 miles + 6 x 20 second “Strides”
Wednesday: 15:00 Warm-Up + 10 x 400m at a MILE race pace effort with a 400m walk/jog recovery after each at track. Finish with a 5:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run 5 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 8 Miles or 75:00
Week 8
Monday: Rest or Cross-Training
Tuesday: Easy Run of 5 miles
Wednesday: 15:00 Warm-Up Walk/Jog followed by 20:00 at your Half Marathon Race Pace + 10:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 45:00
Friday: Rest (from Running)
Saturday: Easy Run 5 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 8.5 miles or 80:00
Week 9 (Eliminate Walking during long run if possible)
Monday: Rest or Cross-Training
Tuesday: Easy Run of 5 miles
Wednesday: 15:00 Warm-Up + 5 x 5:00 at your 10K Race Pace with 1:00 rest between + 15:00 cool down jog
Thursday: Cross-Training or Recovery Jog of 45:00
Friday: Rest (from Running)
Saturday: Easy Run 5 miles + Strength Circuit and Strides
Sunday: Long Run of 9 Miles or 85:00
Week 10
Monday: Rest or Cross-Training
Tuesday: Easy Run of 6 miles
Wednesday: 15:00 Warm-Up Walk/Jog followed by 30:00 at your Half Marathon Goal Pace + 15:00 Cool Down Jog
Thursday: Cross-Training or Recovery Jog of 45:00
Friday: Rest (from Running)
Saturday: Easy Run 6 miles Strength Circuit & Strides
Sunday: Long Run of 10 miles (If you need a walk break after Mile 9 to make it to 10 that is OK!)
Week 11
Monday: Rest or Cross-Training
Tuesday: Easy Run of 6 Miles
Wednesday: 10:00 Warm-Up + 6 x 800m (Half Mile) at your 5k Race Pace with a 3:00 rest between + 10:00 cool down jog
Thursday: Cross-Training or Recovery Jog of 30:00
Friday: Rest (from Running)
Saturday: Easy Run 6 miles + Strength Circuit & Strides
Sunday: Long Run (or Walk/Run after Mile 9) of 11 Miles
Week 12
Monday: Rest or Cross-Training
Tuesday: Easy Run of 6 Miles
Wednesday: 15:00 Warm-Up + 3 x 10:00 at your 10K Race Pace with 1:00 rest between + 15:00 cool down jog
Thursday: Cross-Training or Recovery Jog of 30:00
Friday: Rest (from Running)
Saturday: Easy Run 6 miles + Speed Drills & Strides
Sunday: Long Run (or Walk/Run after Mile 10) of 12 Miles
Important Notes:
>> Read your Welcome Packet so you are familiar with the protocols, the lingo, and the
principles behind the training!
>> Use Your Running Log
>> Please stay true to your assigned paces per workout…we will adjust as your fitness
improves every 4 weeks or so. Basic Resistance Training and Core Work should also be incorporated 3 x per week
10 Dynamic Warmup Exercises for Runners
*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. Knee Hugs (alternate) x 10 each leg
6. Around the World (Hip Circles ) x 5 each direction
7. Individual Heel Drops & Toe Raises (off step or platform) x 10 each
8. Arm Reaches (swing and reach HIGH) (x 10)
9. Scorpion x 5 each side
10. Bird Dog x 10 each side