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  • Tom Church

From the Week of 10/29/18


TRAINING NOTES

As a coach it is my job to teach you now and then so you can think about what you are doing out there. Take a look at these three examples below of different length training samples (1 day, 1 week, and 1 month). Can you tell me anything about their overall fitness? When you answer I will elaborate on the answer.

One day:

Track workout

8 laps: 2.11 miles , 19.11 minutes, 9.03 pace .

6 laps :1.63 miles , 14.43 minutes, 8:56 pace

4 laps: 1.06 miles, 9:43 minutes, 9:09 pace

2 laps: .55 miles , 4.44 minutes, 8.32 pace.

One week:

Monday Personal trainer session & 4 x 30 seconds hard with 1:00 jog recovery on flat ground. Preferably back-to-back. Warm up and cool down.

Tuesday Run club 7 @ RADP

Wednesday Indoor bike 1 x 30 @ medium resistance, 1 x 15 medium-hard, 1 x 30 at

medium, 5:00 recovery between each at lower resistance.

Thursday Off

Friday 8 @ RADP

Saturday 10 mile long run followed by 4 strides

Sunday 6 @ RADP

One month:

Week 1

Monday 8 @ RADP

Tuesday Tempo run 2 x 15 minutes at 1/2 marathon effort with 5 minute jog recovery between. 1-2 mile warm-up and cool-down. 10 minutes stretching.

Wednesday 15 minutes stretching

Thursday Track 4 x mile at marathon effort with 400 recovery. Good warm-up and cool-down. 10 minutes stretching

Friday 7 @ RADP

Saturday 10 mile long run followed by 6 x 20 second strides. 10 minutes stretching.

Sunday Runner’s choice

Week 2

Monday 8 @ RADP

Tuesday Tempo run 2 x 20 minutes at 1/2 marathon effort with 5 minute jog

recovery between. 1-2 mile warm-up and cool-down. 10 minutes

stretching.

Wednesday 15 minutes stretching

Thursday Track 4 x 2000 at marathon effort with 400 recovery. Good warm-up and

cool-down. 10 minutes stretching

Friday 7 @ RADP

Saturday 16 mile long run followed by 6 x 20 second strides. 10 minutes stretching.

Sunday Runner’s choice

Week 3

Monday Tempo run 2 x 25 minutes at 1/2 marathon effort with 5 minute jog

recovery between. 1-2 mile warm-up and cool-down. 10 minutes

stretching.

Tuesday 15 minutes stretching

Wednesday Track 4 x 2000 at marathon effort with 400 recovery. Good warm-up and

cool-down. 10 minutes stretching

Thursday 8 @ RADP

Friday 5 @ RADP

Saturday 16 mile long run followed by 6 x 20 second strides. 10 minutes stretching.

Sunday Runner’s choice

Week 4

Monday Tempo run 2 x 30 minutes at 1/2 marathon effort with 5 minute jog

recovery between. 1-2 mile warm-up and cool-down. 10 minutes

stretching.

Tuesday 15 minutes stretching

Wednesday Track 4 x mile at marathon effort with 400 recovery. Good warm-up and

cool-down. 10 minutes stretching

Thursday 8 @ RADP

Friday 5 @ RADP

Saturday 16 mile long run followed by 6 x 20 second strides. 10 minutes stretching.

Sunday Runner’s choice


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