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Click on the schedule to download a PDF
Click on the schedule to download a PDF
Click on the schedule to download a PDF
Click on the schedule to download a PDF
Running Checklist
Before starting on a program there are a few things on a checklist to insure safety, minimize the chance of injury and maximize success.
Medical concerns? – Consult physician
Proper equipment – footwear and athletic clothing Running partner(s)
Suitable routes – preferably soft surfaces
Good nutritional diet
Current injury concerns?
Keep a journal for future analysis
Become creature of habit – book your runs like you would a business appointment
Program Structure
• Progressive and balanced – increases volume of running gradually and allows for recovery
• Re-evaluate each month for possible modification
• Assumes five days per week
• Make training compatible with work and personal schedule
• Optional non-weight bearing cross-training or strength training on non-run days
LEGEND
Easy Run = Race Pace plus 45 seconds per KM
Very Fast = Race Pace minus 45 seconds per KM
Jogging = As slow as possible (Race Pace plus 3 minus per KM or slower)
Tempo = Race Pace minus 5-10 seconds per KM
Repeats (Mondays) = Race Pace minus 15-25 seconds per KM
Any other questions, write:
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March/April 2011 Issue
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