Introduction: The above schedule is for
Intermediate runners: individuals who want to improve
their performances in either a 15-K or a 10-mile race. What
defines an Intermediate runner? You should be running five
to six times a week, averaging 15-25 miles weekly training.
You probably also should have run one or more races at
distances between the 10-K and the Half-Marathon. With that
as background, you now need a somewhat more sophisticated
schedule so as to improve. If that doesn't sound like you,
you might be more comfortable using one of my programs
designed for Novice
or Advanced
runners. Following are explanations of the terms used in the
training chart below. Further information and explanations
are included in the day-by-day schedules that continue from
this screen.
Runs: The runs of 3-6 miles on Mondays, Tuesdays
and Thursdays 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. In other words,
run easy.
Rest: Rest is an important part of your training.
Friday is always a day of rest in the Intermediate program.
Be realistic about your fatigue level and don't feel guilty
if you decide to take an additional day off. Specifically
consider scheduling at least one extra 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 every other Wednesday,
alternating with interval training on the track. 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 build-up should be
gradual, not sudden, with peak speed (near 15-K pace) coming
about two-thirds into the workout. (You don't 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. Interval
training where you alternate fast running with jogging or
walking is a very effective form of speedwork. The training
schedule includes interval training featuring 800-meter reps
(repeats) every other week, alternating with the tempo
runs discussed above. 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 800 reps
in 3:30, do fast reps for 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 Intermediate runner, you have a slightly 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. Strength
training is important too: push-ups, pull-ups, use of free
weights or working out with various machines at a Fitness
Club. 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 Stretch & Strengthen on
any day that is convenient for your business and personal
schedule. See: Stretch
& Strengthen.
Cross-Training: On the schedule, this is
identified simply as "cross." What form of cross-training
works best for runners preparing for a 15-K race? It could
be swimming, or cycling, walking, other forms of aerobic
training or some combination that could include strength
training. And feel free to throw in some jogging as well if
you're feeling good. What cross-training you select depends
on your personal preference. But don't make the mistake of
cross-training too vigorously. Cross-training days should be
considered easy days that allow you to recover from
the running you do the rest of the week.
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.
Long Runs: As an experienced runner, you probably
already do a long run on the weekends anyway. This schedule
suggests a slight increase in distance as you get closer to
race date: from 6 to 10 miles. Don't get hung up on running
these workouts too fast. Run at a comfortable,
conversational pace.
The 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.
Copyright © 2000 by Hal Higdon. All
rights reserved.
Hal
Higdon's 15-K Training Guide