Intermediate
runners: Training to Improve Your 8-K Time
Introduction:
The following schedule is for Intermediate runners:
individuals who want to improve their performances.
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 a half dozen or more races at distances between
the 5-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.
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,
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. If you want to run with others,
be cautious that they don't push you to
run faster than planned.
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. (Best bet is
Monday.) 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 race pace. (Notice I said
"near" race pace. You don't want to go faster
than your 8-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 buildup
should be gradual, not sudden, with peak speed coming
about two-thirds into the workout and only for a few
minutes. 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 400-meter
reps (repeats) every other week, alternating
with the tempo runs discussed above. Run the 400s
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
on the track. For instance, if you normally run 400
reps in 90 seconds, 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
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 Stretch
& Strength workouts 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 an 8-K? 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
6and 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.
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 4 to 8 miles. Don't get hung
up on running these workouts too fast.
Run at a comfortable, conversational
pace.
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 Intermediate 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 Intermediate Training
Guide is available for a fee through TrainingPeaks.
Click on the logo below for more information.
