Intermediate Training Guide
Your best race ever is just a step away
Welcome to your first week of training! This plan is to help structure your running and push you to the next level in your training. Training will be based off percentages of your weekly mileage meaning if you see “20%” like on Monday, that day you’d run 20% of whatever your weekly mileage is. If you run 10 miles a week, you’d run 2 miles, or 20% of 10, on Monday. If you run 30 miles per week, you’d run 6 miles (20% of 30) on Monday. In week 2 we’ll start throwing speed and interval work at you that will also factor in a percentage of your weekly mileage.
This week you’ll be spending your time running at what’s known as 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%.
20% Easy Pace
20% Easy Pace
25% Easy Pace
35% Long Run (Easy Pace)
On Day 3 and Day 5, feel free to head to the gym, the park, or hop on a bike and get some cross-training in and don’t shy away from walking, playing with your pets, and just generally being more active as you head through the program. Rest Day doesn’t necessarily mean lay in bed all day playing video games, although we totally wish it did.
Running is a hobby, passion, addiction, and, for many people,. it's all three. As a runner myself, I understand those aspects of the sport and that those elements are what can make it so fun. There's something special about thinking about your long run the day before or being excited about your speed work coming up on Tuesday, all done in the name of chasing that new PR and the excitement wrapped into shaving off even two seconds off of your best time. Our coaching plan is here to enhance your running experience and push you to be a little bit stronger and faster.
In the Intermediate Blog, we'll be giving weekly training plans that will get track to running better than you've ever ran before! We'll also be providing training tips to cover the basics of a healthy lifestyle including: quick and easy nutrition hacks, ways to prevent injury, and how to best recover after a good run.
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!
- Coach Will