The Blue program is for runners whose long run is between 10 to 12 miles and weekly mileage is over 25 miles per week.
Speed Development Program Training Schedule 2005
|
Week |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
Sun |
Total |
|
|
1 |
Jan 17 |
Running and Drills |
6 miles E |
Shooting Starr 5 miler or 10 miles |
20 — 25 |
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|
2 |
Jan 24 |
8 x 400 T 400 recovery |
E |
6 miles E 4 x strides |
12 — Ken-Gar |
20 — 25 |
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|
3 |
Jan 31 |
6 x 800 T 400 recovery |
E |
6 miles E 4 x strides |
12 — Ken-Gar |
20 — 25 |
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|
4 |
Feb 7 |
5 x 1000 T 200 recovery |
E |
6 miles E 4 x strides |
14 — Capital Crescent |
25 — 30 |
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|
5 |
Feb 14 |
Watkins Mill Hill Workout |
E |
6 miles E 4 x strides |
12 or à |
RRCA 10 mile Challenge |
25 — 30 |
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|
6 |
Feb 21 |
8 x 800 I 4 x 100 R 400/100 recovery |
E |
6 miles E 4 x strides |
14 — Capital Crescent |
25 — 30 |
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|
7 |
Feb 28 |
5 x 1200 I 400 recovery |
E |
6 miles, 2 x 10 min T |
Volunteer for the Greenway Trail Marathon |
12 — Capital Crescent |
30 — 35 |
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|
8 |
Mar 7 |
6 x 1200 I 2 x 200 R 400/200 recovery |
E |
6 miles, 3 x 10 min T |
14 — Ken-Gar North |
30 — 35 |
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|
9 |
Mar 14 |
4 x 1600 I 400 recovery |
E |
6 miles E |
14 — Ken-Gar to DC line |
25 — 30 |
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|
10 |
Mar 21 |
5 x 1600 I 400 recovery |
E |
6 miles, 2 x 15 min T |
Piece of Cake 10k |
Easter |
30 — 35 |
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|
11 |
Mar 28 |
2 x 1600 I 2 x 800 I 2 x 200 R 400/400/200 recovery |
E |
6 miles E |
Rest |
Cherry Blossom 10 Miler |
25 — 30 |
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|
12 |
Apr 4 |
4 x 800 I 400 recovery |
E |
7 miles, 1 x 10 min T 1 x 20 min T |
12.4 Pike’s Peek course out and back. Start at 6:30 AM |
30 — 35 |
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|
13 |
Apr 11 |
1 x 1600 T 2 x 800 T 4 x 200 I 400/400/200 recovery |
E |
7 miles, 2 x 20 min T or Firebird Mile |
12 — Capital Crescent |
25 — 30 |
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|
14 |
Apr 18 |
3 x 800 10k pace 400 recovery |
E |
3 miles E 4 x strides |
Rest |
Pike’s Peek 10k |
15 — 20 |
Tuesday nights are track workouts. All track workouts start with a mile warm-up followed by drills, strides and then the workout. The workouts finish with a mile cool-down. Here is how to read the schedule: 4 x 800 T, 400 recovery means you will be running 800 meters followed by a 400 meter recovery. You will be doing this 4 times. The letter (T) corresponds to the level of effort you will be running the hard portion of the workout (see below).
Thursday night will start off with easy runs and strides following the run. The strides are used to stretch the muscles and open up the runners stride. Eventually these runs will become threshold runs where portions of the run will be run at threshold pace. Here is how to read the schedule: 6 miles, 2 x 15 min T means you start off with 10 min of easy running followed 15 min at threshold pace. This is followed by 5 min of easy running and another 15 min at threshold. You finish the rest of the run at an easy pace.
Saturday is the long run day with the exception of a few Sunday races. These are to be run at an easy conversational pace.
Friday usually will be a rest day. This means no running or cross training.
Sunday, Monday, and Wednesday are good days to do some cross training and also get the rest of the miles in you need to make up the rest of your weekly mileage.
Glossary
E: Easy runs at 60% - 70% level of effort. You should be able to have a conversation at this pace.
T: Threshold runs at 75% - 85% level of effort. You should be on the edge of huffing and puffing at this pace.
I: Interval runs at 85% - 95% level of effort. About your 3k — 5k pace.
R: Repetition runs at 90% - 95% level of effort. Nearly all out: you can only maintain this pace for a short period of time.
Strides: 15 — 20 sec runs at 10k race pace used to stretch the muscles and open up the runners stride.
XT: Cross training.
Rest: Day off from running and cross training.