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
|
|
Week |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
Sun |
Total |
|
1 |
Jan 15
|
|
Running and Drills |
|
6 miles E |
|
Shooting Starr 5
miler or 10 miles |
|
20 – 25 |
|
2 |
Jan 22 |
|
8 x 400 T 400 recovery |
E |
6 miles E 4 x strides |
|
12 – Ken-Gar |
|
20 – 25 |
|
3 |
Jan 29
|
|
6 x 800 T 400 recovery |
E |
6 miles E 4 x strides |
|
12 – Ken-Gar |
|
20 – 25 |
|
4 |
Feb 5 |
|
5 x 1000 T 200 recovery |
E |
6 miles E 4 x strides |
|
14 – Capital
Crescent |
|
25 – 30 |
|
5 |
Feb 12 |
|
Watkins Mill Hill
Workout |
E |
6 miles E 4 x strides |
|
14 – Capital
Crescent |
|
25 – 30 |
|
6 |
Feb 19 |
|
8 x 800 I 4 x 100 R 400/100 recovery |
E |
6 miles E 4 x strides |
|
12 or → |
RRCA 10 mile
Challenge |
25 – 30 |
|
7 |
Feb 26 |
|
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 |
|
8 |
Mar 5 |
|
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 |
|
9 |
Mar 12 |
|
4 x 1600 I 400 recovery |
E |
6 miles E |
|
Piece of Cake 10k |
|
25 – 30 |
|
10 |
Mar 19 |
|
5 x 1600 I 400 recovery |
E |
6 miles, 2 x 15 min
T |
|
14 – Ken-Gar to DC
line |
|
30 – 35 |
|
11 |
Mar 26 |
|
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 |
|
12 |
Apr 2 |
|
4 x 800 I 400 recovery |
E |
7 miles, 1 x 10 min
T 1 x 20 min T |
|
14 – Capital
Crescent |
Easter |
30 – 35 |
|
13 |
Apr 9 |
|
4 sets of 4 x 300 w/100 float 500 recovery
between sets |
E |
Firebird Mile |
|
12.4 Pike’s Peek
course out and back. Start at 6:30 AM |
|
30 - 35 |
|
14 |
Apr 16 |
|
1 x 1600 T 2 x 800 T 4 x 200 I 400/400/200
recovery |
E |
7 miles, 2 x 20 min
T |
|
12 – Capital
Crescent |
|
25 – 30 |
|
15 |
Apr 23 |
|
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.