The FLEET FEET Sports Training Plan for the Year-Round Racer*

This training program is designed to allow the runner to train and race continuously throughout the year. It replaces a traditional season-long peaking program. It is effective for those who may race at distances from 3K to the half marathon, but is most effective for the 5K-15K race distances. To use the program, choose a mileage level that fits your available time, tendency to injury, and mostcommon race distance (i.e., the shorter the distance, the shorter your necessary weekly mileage.) Improvement is derived from weekly mileage consistency and pace improvement. Longest Run How Often: Workout A:

Workout B:

Once every week 8-11 Miles 1:30 to 2:30 per mile slower than current 5K race pace 1:15 to 2:15 per mile slower than current 8K-10K race pace 1:00 to 2:00 per mile slower than current 15K-13.1M race pace 10 Mile to Half Marathon Race (not physiologically identical to a long run workout, but it replaces it for the week)

Second Longest Run How Often: Once every week Distance: 6-8 Miles Pacing: 1:30 to 2:30 per mile slower than current 5K race pace 1:15 to 2:15 per mile slower than current 8K-10K race pace 1:00 to 2:00 per mile slower than current 15K-13.1M race pace Lactate-Threshold Workout How Often: Once every other week Workout A: LT Intervals - Warmup for 1-2 miles - 2-4 intervals totaling 20-40 minutes, 15K-13.1M race pace (can be estimated using 5K pace x 1.1); examples: - 4 x 1 miles w/ 2:00 recovery jog - 3 x 1.5 miles w/ 3:00 recovery jog - 2 x 2.5 miles w/ 5:00 recovery jog - Cooldown for 1-2 miles Workout B: Tempo Run - Warmup for 1-2 miles - 20-40 minutes of continuous running at 15K-13.1M race pace (can be estimated using 5K pace x 1.1) - Cooldown for 1-2 miles Workout C: LT Hills - Continuous run with 20-40 embedded minutes of uphill running Workout D: 10K to 15K race (not physiologically identical to an LT workout, but it replaces it for the week) VO2Max Workout How Often: Once every other week Workout A: Warmup for 1-2 miles 2.5-5 miles of 600m-1600m intervals at 3K-5K race pace Cooldown for 1-2 miles Workout B: 3K to 8K race (not physiologically identical to a VO2max workout, but it replaces it for the week) Basic Speed Workout How Often: Not more than once every other week Workout: Embed 8 100m strideouts in an easy run Easy Run How Often: Distance: Pacing:

As needed to ensure that no long, LT and VO2Max workouts are run back-to-back As needed to raise the weekly mileage to between 25 and 45 miles Nice and easy

*copyright 2010 by David Spetnagel; based in part on information from Road Racing for Serious Runners by Pfitzinger and Douglas