12 Week Workout Schedule for Returning Runners

DATE

MON TUE WED THUR FRI SAT SUN MI. 6/10 6 zone 1 5 zone 1 4 FK 5 zone 1 6 zone 1 4 zone 1 Off 30 (30miles) 4X100S 8X:40(2:20) @1Mi RP

6/17 6 zone 1 6 zone 1 4 zone 1 5 zone 1 6 zone 1 8 zone 1 5 zone 1 70 (40miles) 4x120S 4X100S

6/24 8 zone 1 6 zone 1 5 FK 6 zone 1 7 zone 1 4 zone 1 4 zone 1 110 (40miles) 5X120S 10X:40(2:20) 5X120S @1 Mi RP

7/1 8 zone 1 5 zone 1 6 zone 1 4 FK 8 zone 1 5 zone 1 4 zone 1 150 (40miles) 5X120S 6X100S 6X1:00(2:00) @ 1Mi RP

7/8 5 zone 1 10 zone 1 5 zone 1 6 FK 10 zone 1 4 zone 1 5 zone 1 195 (45miles) 6X120S 8X100S 12X:40(2:20) 4X120S @1Mi RP

7/15 7 FK 10 zone 1 4 zone 1 8 zone 1 8 zone 1 5 zone 1 3 zone 1 240 (45miles) 12x:40(2:20) 8x100S 6x120S 6x100S @1Mi RP

7/22 7 FK 8 TEM 7 zone 1 5 zone 1 9 FK 4 zone 1 10 zone1 290 (50miles) 10x(2x:40, 20min 2sets 3x(2m, 6x100S 1x1:20)@RP zone 2 1m,:30s) 2Mi RP, 1/2 rest

7/29 6 zone 1 8 FK 5 zone 1 9 zone 1 8FK 3 zone 1 11 zone1 340 (50miles) 6x100S 12x(1:20RP 2sets 3x(2m, 6x100S every 2min) 1m,:30s) 2Mi RP, 1/2 rest

8/5 7 FK 8 TEM 7 zone 1 5 zone 1 9 FK 4 zone 1 10 zone1 390 (50miles) 10x(2x:40, 20min 2sets 3x(2m, 6x100S 1x1:20)@RP zone 2 1m,:30s) 2Mi RP, 1/2 rest

8/12 8 zone 1 8 FK 6 zone 1 6 zone 1 9 FK 7 zone 1 11 zone1 445 (55miles) 12x(1:20RP 8x100S 3sets 3x(2m, 8x100S every 2min) 1m,:30s) 2Mi RP, 1/2 rest

8/19 7 FK 6 TEM 5 zone 1 6 zone 1 9 FK 6 zone 1 11 zone1 495 (50miles) 10x(2x:40, 5x3:30(:30) 6x(4min hard, 8x100S 1x1:20)@RP zone 2 3min easy)

8/26 8 zone 1 8 FK 6 zone 1 6 zone 1 9 FK 7 zone 1 11 zone1 550 (55miles) 12x(1:20RP 8x100S 3sets 3x(2m, 8x100S every 2min) 1m,:30s) 2Mi RP, 1/2 rest SS means STEADY STATE. Run at a pace at which you can carry on a comfortable conversation. Don't push but don't jog. Check your pulse every mile or so to make sure it is in zone 1, but NO higher. (Hold finger--not thumb--to neck and count the beats you feel in ten seconds. Multiply by 6. That's your pulse. Example: 24 beats in 10 seconds equals 144 pulse.)

FK means FARTLEK, the Swedish word for "speed play." space several surges throughout the run, usually bursts of 2 minutes to 4 minutes that take you to zone 2 or 3. Between these bursts, you should run at SS in zone 1. The bursts should be as fast as you can go and still keep each burst at the SAME speed as the one before. This kind of running is one of the best training techniques there is.

GIP means GRADUALLY INCREASING PACE. During the course of your run you should build to a point where the pace is somewhat uncomfortable and hold the pace until you adjust. When that pace becomes comfortable, bump the pace up a notch until it is uncomfortable. Your pulse should go to the upper limits of zone 1, then to the lower limits of zone 2. You should finish this kind of a run strongly.

TEM means TEMPO. After you warm up thoroughly, push your heart rate into zone 2 and keep it in that zone for the time period announced, but do not let it get into zone 3. You will be running at your lactate threshold. It will be difficult for you to sustain this pace for more than 20-25 minutes. This type of run teaches you to run an extended effort without being too fatigued the next day.

TT means TIME TRIAL. A time trial should be AS FAST AS YOU CAN GO while running just short of a maximum effort. Try to run an EVEN race pace throughout. Remember, you will be close to an ALL OUT effort, running in zone 3, so push through to the end. Record your time in your running log.

10K means race a 10K flat road run at an organized local race. Run three of these spaced evenly over the summer to see how much you improve. When you pick your race, try to select a course that is similar to the others you will run, that way your times will be somewhat similar. Record your time in your log as well as your pace per mile. (A 10K is 6.2 miles.)

Usprints mean uphill 100-yard sprints done at the grass strip at the corner of PV Drive and Paseo Lunado. Rest well in between so these up hills are as fast as you can go.

Dsprints mean downhill 100-yard sprints done at the grass strip at the corner of PV Drive and Paseo Lunado. Rest well in between so these down hills are very fast.

Acc are 100-yard accelerators.

Bups are 100-yard buildups.

Str are 100-yard striders.