This is a workout program for people with projected times over 5 hours.
There are three main components to running. Strength, speed and endurance. We have focused on the endurance side during the base training phase. In these weeks, we will add some strength workouts. We will still be supplementing the endurance portion with the Long runs. During the middle of the week, we will focus on increasing strength and endurance. I have left the speed component out for people in this group. If you are able to run for longer periods of time at the end of the ten weeks then your overall time will be faster.
Closely examine the training chart for the workout routine and compare it to the Base Training regime. There is not that much difference. We are slowly increasing some of the mileage. But overall there is not any radical difference.. The one variation has to do with the mental approach to some of the workouts. It is especially beneficial to note that the vast majority of the runs will still be at an easy pace. Every once in awhile we now will throw in the occasional workout that are harder, which will take you to the next level.
Most workouts are exactly the same distance as in the Base training phase. These workouts are designed to be harder. By now you should have a decent feel about your walk run ratio. Again, Our Motto is to walk hard but run easy. Now on workout days we are going to switch the concept around for the first set of workouts. We start the workout as normal. For the first third of the workout, we will be warming up. The warmup before any rigorous workout is a fundamental concept for runners of every level. After the warmup, we will start the actual workout, instead of walking hard/running easy we will now be running hard and walking easy. The walking easy is the recovery portion of the workout and before the next hard run. One should be close to fully recovery before you start to run hard again. Without a personal trainer, you need to make a determination if you are actually running too hard. This is easy.. If you are coming to a completely stop after running and are resting before you go to the walk phase, then you are running too hard. You should be able to go back into a slow walk. You may be out of breath, but you are still vertical and walking. Since everyone time as distance is different from each other, we will keep the workout simple. By now you should have a solid feel on how far to run on your normal workout. The intention here is to keep the same distances you have run before, but you will be running at this new harder pace. It may take a few times before you get the pacing right, but do not stress you will find it. The workout portion is the second third of the workout. The last third of the workout should be a cool down.
There is also another type of workout. In this workout instead of running hard, we will try to keep the run easy. The concept is to run longer and longer distances before you go into the walk. So lets say normally you run 300 yards before you start walking. In this case, you still run easy but you try to go 400 or even 500 yards before you walk. In these hard workouts, your walk is now at an extremely easy pace so you can recover.
If you look at some of your Long runs on the training charts, you will see that we will have you push portions of those workouts as well. It is always beneficial to note that the first and last part of EVERY workout should be done at an easy pace. It is particularly beneficial to have a proper warm-up cool down phase of every workout. Advance runners incorporate warm-ups so it is advantageous to follow their example. It is good to develop healthy habits early.
To get more information go to the workout training schedules.