8 Week Advanced Running Training Program

SAVE THE DATE

3rd Annual Carpe Diem Dash 

Bay Path College

Longmeadow, MA

Sunday, September 29th, 2013 at 9:00 a.m. 
Click here for registration and more information

8 Week Advanced Running Training Program

Intended for people who can run or run/walk 3.1 miles (5K) and want to increase their pace

GETTING STARTED

1. Believe in yourself. You are capable of completing the training plan and the 5K dash. The first step is the hardest, make that step.

2. Visit your family Doctor. Get a green light and lace up those running shoes.

3. Buy a proper pair of training shoes. If you can afford to, get a new pair of training shoes. 

4. Start Easy.  

· The program allows for a lot of flexibility.  The basics are to integrate intervals with easy longer runs and cross training into one program. 

· You can adjust your training to meet your own schedule.  Interval days will be your most challenging so be sure to not do interval workouts on back to back days.

Training Days explained:

3 MILE BASELINE: Run 3.1 miles (5K) timed to get your starting pace

Total time in min / 3.1 miles = minutes per mile

INTERVAL: On interval days you will be combining jogging at your average pace and jogging at a faster pace (but not sprinting).  Use the intervals indicated in the last column which specifies how much time you should jog at pace and at a faster pace.  Each interval is 5 minutes and you should repeat it until you complete the 3.1 miles.  Doing this on a treadmill is easy by setting your pace.  If you are running outdoors start to keep track of markers to monitor your pace.

CROSS: Cross Training is any cardio exercise besides walking such as biking, swimming, elliptical, dancing, aerobics or any other sports or activities that get your heart rate up. 

EASY: This is a long slow jog where you should not be considered about pace.  Take this time to enjoy your run or have a good conversation with a workout partner.

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Intervals
1	3 miles Baseline	Rest	1.0 mile Interval	45-60min Cross	1-3 miles Easy	Rest	1.0 mile Interval	4:30 pace 0:30 faster
2	1-3 miles Easy	Rest	2.0 mile Interval	45-60min Cross	1-3 miles Easy	Rest	2.0 mile Interval	4:30 pace 0:30 faster
3	2-4 miles Easy	Rest	2.0 mile Interval	45-60min Cross	2-4 miles Easy	Rest	2.0 mile Interval	4:00 pace 1:00 faster
4	2-4 miles Easy	Rest	2.0 mile Interval	45-60min Cross	2-4 miles Easy	Rest	2.0 mile Interval	3:30 pace 1:30 faster
5	3 miles Re-Baseline	Rest	3.0 miles Interval	45-60min Cross	2-4 miles Easy	Rest	3.0 miles Interval	4:30 pace 0:30 faster
6	3-5 miles Easy	Rest	3.0 miles Interval	45-60min Cross	3-5 miles Easy	Rest	3.0 miles Interval	4:00 pace 1:00 faster
7	3-5 miles Easy	Rest	3.0 miles Interval	45-60min Cross	3-5 miles Easy	Rest	3.0 miles Interval	3:30 pace 1:30 faster
8	3-5 miles Easy	Rest	3.0 miles Interval	45-60min Cross	3-5 miles Easy	Rest	RACE DAY	3:30 pace 1:30 faster