Advanced Training Guide
Get the Most Out of Every Moment When Every Second Counts
Welcome! If you’re looking to run your best race ever or looking for ways to take your training to new levels by adding in speed work, then this is the place for you! This program will have you running 5 days a week, with the options for a 6th run as the program progresses. The schedule is set to have Friday and Sunday off (assuming Day 1 is a Monday), so work to carve out the time in your schedule now as well as start scouting locations like a visitor friendly track in your area and a longer stretch of running space with no stop lights or intersections for your tempo runs (parks with running courses typically work great for this). Good luck and remember to message us to let us know how you’re doing and if you have any questions!
Types of Runs for this Week:
Easy Pace: Easy Pace is also often called “Conversational Pace” because you should still be able to hold a brief conversation with someone if they were running next to you. Note, we said a brief conversation. You should be able to squeeze out a few sentences here or there, not quote Shakespeare or filibuster the Senate. You also shouldn’t be gasping for breath. If you’re a heart rate monitoring kind of person, you should be around 60%.
Pyramid Time Intervals: This week, this work out will be 15% of your total miles (if you run 40 miles a week, this will be a 6 mile workout). In those 6 miles, you will run 1 mile at easy pace to warm up and then get ready to start the fartlek (Swedish for “Speed Play,” feel free to drop this into casual conversation the next time you’re at Ikea). You will switch between periods of running fast and running at Easy Pace. You will run 10 seconds fast, 30 slow, 20 fast, 30 slow, 30 fast, 30 slow, 40 fast, 30 slow, 50 fast, 30 slow, and 60 seconds fast, then another 30 seconds slow. Now we start descending the pyramid so you’ll run 50 seconds fast, 30 slow, 40 fast, 30 slow, 30 fast, 30 slow, 20 fast, 30 slow, 10 fast, 30 slow. That’s one pyramid. You’re going to do this twice. Lucky you. Once you’ve finished your second time down the pyramid, hang out at Easy Pace for the remainder of your 6 miles and bring it on home. This workout will be annotated as:
Pyramid Time Intervals:
After Warm Up Complete:
Start at :10, increase by :0 each interval until :60, decrease by :10 back to :10
Rest Intervals Set at :30
Your pace on intervals should be fairly intense, hovering around your 1-1.5 mile pace (about 85%-90% effort)
Tempo Run: Tempo Runs are Speed + Distance workouts. They are the kind of workouts that fuse the two elements most important for success in distance running. This week's Tempo Run is 15% of total miles, meaning if you run 40 miles a week, you’ll have a 6 mile tempo run for the day. The first and last mile will be a warm up and cool down, respectively, which leaves us with a meaty middle of 4 miles that you’ll be running at your tempo pace, or about :30 slower than your 5K pace. Intensity for this run will be around 75%. This can be one of the hardest runs in the bag of running workouts, so if you find your first go at it tough, don’t get discouraged. Feel free to back off the pace to around 1:00 slower than 5K pace and let your body find that speed as the program continues.
Long Run: You just run for an extended period of time. Simple enough. These runs are at your Easy Pace but the distance is drawn out, meaning you’ll start out feeling fresh at your typical 60% effort, but may feel that effort ratchet up to 70% as your run continues even though your pace has remained constant the whole time. Get all Zen with these runs, try to relax, and just set your body into cruise control. Let your legs do what they want and just keep pushing forward.
15% Easy Pace
15% Pyramid Time Intervals
20% Easy Pace
15% Tempo Run
35% Long Run (Easy Pace)
With this schedule, I always liked going to the gym and doing general strength work on Day 1, Day 3, and Day 5, and leaving Day 7 as a “Do virtually no physical activity whatsoever” day.
Running can be a harsh mistress. I once was Facebook official In a Relationship with Running and It's Complicated. Running can get difficult, it can test your mettle. You can train and push and try with everything you have and still come up short. Or you can feel like everything is finally clicking only to be sidelined for a week because your knee randomly swelled up to the size of a Thanksgiving gourd. Or you can get lost in a world of advice about Epsom salt baths, elevating your legs, should you try running backwards and countless other ridiculous articles about why you should only stretch before a run, why you should only stretch after a run, and why you should just never stretch ever (100% of the people who stretch will die. Fact.) You would never think something as basic as putting on a pair of shoes and running for an extended period of time could ever be so complicated. The kicker being, the more competitive you get at it, the more complicated it becomes.
I get it. I've been there in the heart of this "will they, won't they" TV trope that running throws people into. Sometimes you just wish someone was around to help cut through the noise. That's where we come in, to help swath through the craziness of the running world and keep things simple. The Advanced Training Plan is meant to guide you to the next level and give you clear, proven advice to put you on the path and keep you on the path. The Advanced Training Plan is a repeatable 12 weeks of training plans with measure dates and tests to help you track your progress along with nutrition, recovery, and training tips along the way.
We're excited to have you here and can't wait to start this journey together! Please tell us a little bit about yourself and what your goals are so we can provide more custom running tips for you and feel free to pick my brain anytime you have any questions!