Advanced runners:
Training for a peak 8-K performance
Introduction:
The following schedule is for Advanced runners: individuals
who compete regularly in races up to 8-K or beyond
and who want to improve their performances. You should
be capable of running 30 to 60 minutes a day, five
to seven days a week and have a basic understanding
of how to do speedwork. If that sounds like too much
training, and this is your first 8-K race, you might
be more comfortable using one of the programs designed
for Novice or Intermediate
runners.
Below is your training schedule. Further information
and explanations are included in the day-by-day schedules
that continue from this screen. Click on the
week numbers to access them.
Runs:
The runs of 3-6 miles on Mondays,
Thursdays and Fridays 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.
Rest:
Rest is an important part of your
training. On Fridays you are offered
the option of resting or taking an easy
3-mile run. Be realistic about your
fatigue level and don't feel guilty if
you decide to take a day off.
Specifically consider scheduling at
least one 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 8-K race pace. In
this program, tempo runs are scheduled for Tuesdays.
A Tempo Run of 30 to 40 minutes would begin with 10-15
minutes easy running, build to near 5-K race pace
for 10-20 minutes near the middle, then 5-10 minutes
easy toward the end. The pace buildup should be gradual,
not sudden, with peak speed coming about two-thirds
into the workout. (You don't need to maintain peak
speed for more than a few minutes toward the middle
of the workout.) 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 several days a week.
Interval training where you alternate fast running
with jogging or walking is a very effective form of
speedwork. The training schedule begins in Week 8
with a workout of 6 x 400 meters and peaks in Week
2 with 10 x 400. Run the 400s at about the pace you
would run in a mile or 1500 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 on the track.
For instance, if you normally run 400s in 90 seconds,
do fast reps at that length of time and don't worry
about distance.
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 Advanced runner, you have a
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. And on some of
the easy days (such as Mondays and Thursdays), you
might want to extend your stretching beyond what is
normally needed for a warm-up. Strength training is
important too: push-ups, pull-ups, use of free weights
or working out with various machines at a Health 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 strength
training on any day that is convenient for your business
and personal schedule. See Stretch
& Strengthen.
Pace: A
lot of runners look at my training schedules and ask,
"What do you mean by 'pace?'" I mean "race pace,"
the pace at which you expect to run the 8-K. Saturday
workouts include some running at race pace to get
you used to running the pace you will run in the Shamrock
Shuffle or other races about that distance. However,
somewhat like in the tempo runs, you want to start
and finish easy. In the accompanying schedules, I prescribe
the total distance of the run plus the approximate
amount of that distance that should be run at race
pace. Thus, "5 total/3 pace" means that in a 5-mile
run, three of those miles should be done at your 8-K
race pace. Obviously, you need to run on a course
that has been pre-measured. If you can't find an accurately
measured course, use your car odometer to at least
approximate the mile splits (realizing that car odometers
are invariably somewhat inaccurate).
Stepback:
Please notice that the mileage is slightly
reduced during Weeks 6 and 3. 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. On Fridays during these stepback
weeks, you might also want to choose rest instead
of a 3-mile run to further reduce your mileage and
increase your strength.
Long Runs:
As an experienced runner, you probably already do
a long run of around 60-90 minutes on the weekends
anyway. The schedule suggests a slight increase in
distance as you get closer to race date: from 6 to
8 miles. Don't get hung up on running these workouts
too fast. Run at a comfortable, conversational pace,
except on those days where a 3/1 workout is prescribed.
A "3/1" workout is one in which you run the first
three-fourths of the distance at a comfortable pace,
then accelerate to near race pace over the last one
quarter of the workout. (You should finish refreshed,
not fatigued.) If Sunday isn't a convenient day for
your long runs, feel free to do them on Saturday--or
any other day of the week for that matter.
Here is your Shamrock Shuffle 8-K training program.
Feel free to make minor modifications to suit your
own particular schedule. See the week-by-week screens
for more detailed information on what to run each
day and tips for your training. Or sign up for the
InterActive version of this Advanced 8-K Training
Program, where I send you daily email messages telling
you what to run, along with other tips about your
training. The InterActive 8-K Advanced Training Guide
is available for a fee through TrainingPeaks. Click
on the logo below for more information.
