Miler’s Club

*If you need help integrating your specific meets into this schedule please contact Coach Sonja. Week 1 Sunday = 30:00 Jog Recovery Run + Yoga/Stretching Session Monday = 6 mile comfortable run + 6 x 100m Accelerations. Foam Roll & Static Stretch after Tuesday = Warm Up Jog & Active Stretches + Plyo Drills + 5 […]

Day 1 Sunday: – Alternate taking Sundays OFF with a 60-70:00 EZ Run Day 2 (Monday) – 30:00 EZ + Stretch & Circuit Training & Plyo Drills Day 3 (Tuesday – IF you do not have a meet..if you have a meet follow Wednesday/Thursday protocol ) – Warm Up Jog of at least 1 mile […]

Day 1 Sunday: OFF! Day 2 (Monday) – Warm Up Jog of at least 1 mile + Active Stretches – Cool down with 1 mile Jog + Static (Holding) Stretches Week of March 5th: Two Sets of the following: – 2 x 200m at Mile Race Pace with 200m jog rests + 1 x 800m […]

Pre-Season Training for Middle Distance Includes: Hill Repeats, Plyo Drills, Stamina Work Day 1 (Sunday) – Long Run (60:00 on average at an EZ pace). Follow run with 4 x 20 second – Accelerations. – Stretch Day 2 – Speed & Efficiency Training – 20:00 Warm Up Jog – Alternate each week between: Short Hill […]

Pre-Season Training for Middle Distance (800m- 3000m) Includes: Easy Running, Plyo Drills, Tempo Intervals. *You must have completed a current Fall cross country season or have a base of 30 miles per week prior to starting this schedule. *Use the Running Calculator in the “Tools” section of the website to find your accurate training paces. […]

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 […]

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 […]

Sprint Strategy Blocks 1. Set-up 2 steps to 1st block, 3 steps to 2nd 2. “Runners take your Mark” Start in front of the blocks Get loose Slowly back into blocks – place back foot in 1st, then front foot Hand at the line Thumbs slightly outside your shoulders, just behind line Fingers near the […]

(Specific for 800m/1500m) *Done once every 2 weeks; the objective is to achieve the highest level possible during the prep period and then maintain that level throughout the early competitive and competitive phases.   Reference point Goal for 1500m: 4:15 Collegiate Level (80% effort) for 9.4 miles (15k) = 73:45 National Level (90% effort) for […]

Phase: Pre-Season Training for Middle Distance & Distance Events (3-4 weeks) Includes: Easy Running, Plyo Drills, Tempo Intervals, V02 Max Intervals. **The time of running assigned is a general guideline. Specific mileage assignments to be given at individual consults. Day 1 (Sunday Preferred) Long Run (60-75:00 on average at an EZ pace). Follow run with […]

Early Competitive Phase: To maintain previously developed components of High Aerobic, Tempo, 3k, 1500, 800 and 400 speeds, we want to incorporate these speeds consistently within the warm up routines to maintain these systems while we focus more attention to 800m and 1500m specific workouts. Maintain for 8-10 weeks until peak competitive phase. Warm Up […]

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

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 […]

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

To access a printable version of the chart click HERE

To access a printable version of the worksheet click HERE

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 […]

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 […]

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 […]

“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, […]

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 […]

*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 […]