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DURING THE WEEK
Athletes need to train three days between Monday and Thursday with one recovery day off on either Monday or Tuesday; Fridays are always days off from training. Please Note: You have to decide what days work best for you during the week to train. Keeping that in mind, should you decide that Mondays are the best for you to workout, take Tuesdays off and thereafter train on Wednesdays and Thursdays. Should you decide that Mondays are inconvenient for training, plan your workout on Tuesdays, Wednesdays and Thursdays.
DURING THE WEEKEND
Saturdays are always long run or long walk days. The training program will start with 10-miles on the first training day (December 13) and will add one mile every Saturday to build the mileage (see schedule); The best way to build mileage is by practicing long slow distance training on Saturday mornings at a comfortable pace Sundays are always recovery days and athletes should be able to train as indicated in the schedule.
TRAINING
Fartlek: Start with a 10 minutes warm up jog – as you are running, pick up your pace to medium and lock in the pace – pick a location ahead about 200 to 300 yards (i.e. stop sign or a parked car, blue building, etc.) till you get there – lower the pace to easy and continue running to another randomly picked distance – pick up the pace to medium or one notch above medium and pick a random distance – continue going back and forth randomly changing the pace and picking distances for each pace – always finish the Fartlek with a 10 minutes cool down.
Interval training: A training technique followed by long-distance athletes where repetition of high-speed/intensity workouts are followed by periods of rest or low activity – distance runners often practice intervals on tracks, running hard at a certain pace for a specified distance and jogging, walking, or resting between sets – interval training is a favorite of coaches because of its effectiveness in cardiovascular buildup and also its ability to make more well-rounded runners – it is also believed by many in the fitness industry that this method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration.
Easy pace: Should be running at a comfortable speed where you are easily able to talk through-out the workout.
Medium pace: Should be running at a pace where you are running faster than the easy pace, however, you are able to hold the pace for about a mile without stopping.
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