13.

1
WELCOME to

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outline of Events
Weekly training topic
& podcasts
0 1. THRESHOLD VS. SPEED WORKOUTS: WHAT TO DO?

0 2. REBOUNDING FROM BAD WORKOUTS

0 3. WHAT SETS BREAKTHROUGH ATHLETES APART?

0 4. 5k RACE WEEK: Pacing Plan

0 5. RUNNING PACES: HOW EACH PACE SHOULD FEEL

0 6. STRENGTH TRAINING BENEFITS

Weekly training topic
& podcasts
07. RUNNING VS. "RACING" A RACE

08. HOW TO STRETCH: THE BENEFITS FOR RUNNERS

09. BENEFITS OF HILLS 10k RACE WEEK

1 0. AEROBIC VS ANAEROBIC RUNNING

1 1. FASTEST SHOES FOR YOUR FASTEST RACE

1 2. ASK THE COACHES PODCAST

Weekly training topic
& podcasts
1 3. ASSESSING YOUR STRENGTHS & WEAKNESSES

1 4. SETTING RACE DAY GOALS

1 5. ASK THE COACHES PODCAST

SuperStarch is a complex carbohydrate that doesn’t spike blood sugar,
delivering a slow and steady release of glucose into the bloodstream.
Stable blood sugar provides steady energy to both the muscles and the
brain, and controls cravings caused by blood sugar lows. Most athletes
over consume sugar-based sports foods and drinks. There is a
substantial downside to overusing sugar in terms of performance,
recovery, health, and longevity. Keeping your blood sugar stable is an
essential component of metabolic health and wellness. The opposite of
performance is fatigue. You’re much less likely to become fatigued if
blood sugar is steady for the duration of a training session. This means
an increased ability to train harder for longer!
https://www.run4prs.com/favorite-products
 Fueling Guide
NIGHT/DAYS BEFORE:
Increase complex carbohydrate intake starting 3-5 days before long runs and race day. Your dinner before
long runs and race day should include complex carbs and protein. Avoid really fatty foods and oftentimes
vegetables (lots of fiber!) can cause stomach distress for runners. Get hydrated! This goes for every single
day. The days before are important, but your hydration everyday should be a priority!

MORNING OF:
You can get away without breakfast on shorter easy runs, but eating before long runs and endurance races
is CRITICAL to reach your potential. Carbohydrates and a bit of protein is ideal. Avoid fatty foods during
this meal too. Build up your tolerance over time! After awhile, you will be able to eat more and also not
have to wait as long to head out the door after eating

DURING:
Simple carbohydrates like running gels, running chews, applesauce packets, etc. every 30 minutes or so
(take with water). You need to get in electrolytes from either salt pills or an electrolyte drink such as Nuun
or Gatorade. Train with what will be on the course, especially for electrolytes since you probably won’t
want to carry water and electrolytes during your race.

AFTER:
Get a mix of carbs and protein (3:1 carb to protein ratio) into your body within 30 minutes. This can be
simple like chocolate milk and you can wait to eat a bigger meal later!
 PERFECT FOR ATHLETE CURRENTLY RUNNING 10-15 MILES PER WEEK

Mon Tue Wed Thu Fri Sat Sun

3 MI EASY
OPTIONAL DAY:
4 MI TIME TRIAL REST REST 3 MI FARTLEK AEROBIC 5 MI EASY
1 MI EASY WARM UP 4 X 20 SEC STRIDES 1 MI EASY WARM UP CROSS TRAIN FIND A HILLY ROUTE
2 MILES 'AS FAST AS YOU Foam roll, epsom salt 'HARD RUNNING' WITH 90 Foam roll, epsom salt 2 X 5 MIN @ TEMPO PACE WITH 30-45 MIN EASY CONVERSATIONAL PACE
2 MIN EASY JOG BETWEEN LOW EFFORT PRACTICE FUELING AND
CAN'
bath & stretch SEC EASY BETWEEN bath & stretch COOL DOWN EASY PACE LOW HEART RATE
HYDRATION
1 MI EASY COOL DOWN *ONLY IF YOU FEEL GOOD
DURING LAST MILE

REST 3 MI EASY 4 MI FARTLEK REST 4 MI EASY OPTIONAL DAY:

AEROBIC 5.5 MI EASY
Foam roll, epsom salt 4 X 20 SEC STRIDES 1 MI EASY WARM UP 4 X 20 SEC STRIDES CROSS TRAIN FIND A HILLY ROUTE

'HARD RUNNING' WITH 90 6X 30 SEC AT 1 MILE PACE WITH

Foam roll, epsom salt 'HARD RUNNING' WITH 90 30-45 MIN EASY CONVERSATIONAL PACE
bath & stretch SEC EASY BETWEEN 90 SECONDS JOG BETWEEN bath & stretch SEC EASY BETWEEN
LOW EFFORT
LOW HEART RATE
PRACTICE FUELING AND
HYDRATION
COOL DOWN TO MILEAGE *ONLY IF YOU FEEL GOOD
DURING LAST MILE DURING LAST MILE
OPTIONAL DAY:
3 MI EASY 4.5 MI TEMPO
REST 4 MI EASY AEROBIC 6 MI EASY
REST 4 X 20 SEC STRIDES
1 MI EASY WARM UP
2 X .75 MI @ THRESHOLD Foam roll, epsom salt 4 X 20 SEC STRIDES CROSS TRAIN START VERY SLOW AND
Foam roll, epsom salt 'HARD RUNNING' WITH 90 PACE WITH 2 MIN JOG 'HARD RUNNING' WITH 90 30-45 MIN FINISH FASTER
SEC EASY BETWEEN BETWEEN bath & stretch SEC EASY BETWEEN LOW EFFORT PRACTICE FUELING AND
bath & stretch DURING LAST MILE COOL DOWN TO TOTAL DURING LAST MILE
LOW HEART RATE HYDRATION
*ONLY IF YOU FEEL GOOD

OPTIONAL DAY:
3.5 MI EASY 5 MI SPEED REST 4.5 MI EASY AEROBIC
REST
Foam roll, epsom salt
4 X 20 SEC STRIDES 2 MI EASY WARM UP
'HARD RUNNING' WITH 90 6 X .25 mi AT 5K EFFORT WITH 2
Foam roll, epsom salt
4 X 20 SEC STRIDES
'HARD RUNNING' WITH 90
CROSS TRAIN
30-45 MIN
5k race
bath & stretch SEC EASY BETWEEN MIN EASY JOG BETWEEN bath & stretch SEC EASY BETWEEN LOW EFFORT
LOW HEART RATE
DURING LAST MILE COOL DOWN EASY PACE DURING LAST MILE *ONLY IF YOU FEEL GOOD

OPTIONAL DAY:
4 MI EASY 5 MI SPEED REST 4 MI EASY AEROBIC 6 MI EASY
REST 4 X 20 SEC STRIDES 1 mi easy warm up 4 X 20 SEC STRIDES CROSS TRAIN START VERY SLOW AND
Foam roll, epsom salt 'HARD RUNNING' WITH 90 4x .5 mi @ 5k-10k pace with 2 min Foam roll, epsom salt 'HARD RUNNING' WITH 90 30-45 MIN FINISH FASTER
SEC EASY BETWEEN jog between SEC EASY BETWEEN LOW EFFORT PRACTICE FUELING AND
bath & stretch bath & stretch LOW HEART RATE HYDRATION
DURING LAST MILE cool down to total DURING LAST MILE *ONLY IF YOU FEEL GOOD

OPTIONAL DAY:
4 MI EASY 5 MI TEMPO REST 3 MI EASY AEROBIC 7 MI EASY
REST 4 X 20 SEC STRIDES 1 MI EASY WARM UP 4 X 20 SEC STRIDES CROSS TRAIN
Foam roll, epsom salt START VERY SLOW AND
Foam roll, epsom salt 'HARD RUNNING' WITH 90 3 X .75 MI @ THRESHOLD WITH 2 'HARD RUNNING' WITH 90 30-45 MIN FINISH FASTER
SEC EASY BETWEEN MIN EASY JOG BETWEEN bath & stretch SEC EASY BETWEEN LOW EFFORT
bath & stretch COOL DOWN EASY PACE LOW HEART RATE
PRACTICE FUELING AND
DURING LAST MILE DURING LAST MILE *ONLY IF YOU FEEL GOOD
HYDRATION

4 MI EASY
OPTIONAL DAY:
5.5 MI TEMPO 4.5 MI EASY AEROBIC 7 MI EASY
REST 4 X 20 SEC STRIDES 1 MI EASY WARM UP
REST 4 X 20 SEC STRIDES CROSS TRAIN START VERY SLOW AND
Foam roll, epsom salt 'HARD RUNNING' WITH 90 3 X 1 MI @ THRESHOLD WITH 2
MIN EASY JOG BETWEEN
Foam roll, epsom salt 'HARD RUNNING' WITH 90 30-45 MIN FINISH FASTER
SEC EASY BETWEEN SEC EASY BETWEEN LOW EFFORT PRACTICE FUELING AND
bath & stretch COOL DOWN EASY PACE bath & stretch LOW HEART RATE HYDRATION
DURING LAST MILE DURING LAST MILE *ONLY IF YOU FEEL GOOD

OPTIONAL DAY:
4 MI EASY 6 MI STEADY REST 4.5 MI EASY 8 MI EASY
REST 4 X 20 SEC STRIDES 1 MI EASY 4 X 20 SEC STRIDES
AEROBIC
Foam roll, epsom salt CROSS TRAIN VERY EASY PACE!
Foam roll, epsom salt 'HARD RUNNING' WITH 90 4 MI @ HALF MARATHON 'HARD RUNNING' WITH 90 30-45 MIN
FIND A HILLY ROUTE
SEC EASY BETWEEN PACE bath & stretch SEC EASY BETWEEN PRACTICE FUELING AND
bath & stretch LOW EFFORT
LOW HEART RATE HYDRATION
DURING LAST MILE 1 MI EASY COOL DOWN DURING LAST MILE *ONLY IF YOU FEEL GOOD

OPTIONAL DAY:

4 MI EASY 5 MI SPEED 3 MI EASY

REST REST 4 X 20 SEC STRIDES
AEROBIC
CROSS TRAIN 10k race
4 X 20 SEC STRIDES 2 MI EASY WARM UP
Foam roll, epsom salt 'HARD RUNNING' WITH 90 10 X 40 SEC HARD EFFORT Foam roll, epsom salt 'HARD RUNNING' WITH 90 30-45 MIN

bath & stretch SEC EASY BETWEEN

WITH WALK/JOG DOWN
bath & stretch SEC EASY BETWEEN LOW EFFORT
COOL DOWN EASY PACE LOW HEART RATE
DURING LAST MILE DURING LAST MILE *ONLY IF YOU FEEL GOOD

OPTIONAL DAY:
3 MI EASY 4 MI EASY REST 6 MI STEADY AEROBIC 8 MI EASY
REST 4 X 20 SEC STRIDES 4 X 20 SEC STRIDES 1 MI EASY CROSS TRAIN
Foam roll, epsom salt START VERY SLOW AND
Foam roll, epsom salt 'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90 4 MI @ HALF MARATHON 30-45 MIN FINISH FASTER
SEC EASY BETWEEN SEC EASY BETWEEN bath & stretch PACE LOW EFFORT PRACTICE FUELING AND
bath & stretch LOW HEART RATE HYDRATION
DURING LAST MILE DURING LAST MILE 1 MI EASY COOL DOWN *ONLY IF YOU FEEL GOOD

OPTIONAL DAY:

REST 4 MI EASY 6 MI SPEED REST 5 MI EASY AEROBIC 9 MI EASY

4 X 20 SEC STRIDES 2 MI EASY WARM UP 4 X 20 SEC STRIDES CROSS TRAIN VERY EASY PACE!
Foam roll, epsom salt 'HARD RUNNING' WITH 90 6 X .5 MI @ 5K EFFORT WITH 2 Foam roll, epsom salt 'HARD RUNNING' WITH 90 30-45 MIN FIND A HILLY ROUTE
MIN JOG BETWEEN LOW EFFORT PRACTICE FUELING AND
bath & stretch SEC EASY BETWEEN bath & stretch SEC EASY BETWEEN
COOL DOWN EASY PACE LOW HEART RATE HYDRATION
DURING LAST MILE DURING LAST MILE *ONLY IF YOU FEEL GOOD

4 MI EASY 7 MI PROGRESSION
5 MI EASY
OPTIONAL DAY:
AEROBIC
7 MI STEADY
REST 4 X 20 SEC STRIDES
START AT A NICE AND EASY
EFFORT AND TRY TO PICK UP
REST 4 X 20 SEC STRIDES CROSS TRAIN
1 MI EASY
Foam roll, epsom salt THE PACE EVERY MILE BY 10 Foam roll, epsom salt 'HARD RUNNING' WITH 90 5 MI @ HALF MARATHON
'HARD RUNNING' WITH 90 30-45 MIN
SECONDS PER MILE FOR 7 LOW EFFORT PACE
bath & stretch SEC EASY BETWEEN MILES ENDING AROUND 10K bath & stretch SEC EASY BETWEEN
LOW HEART RATE 1 MI EASY COOL DOWN
DURING LAST MILE PACE DURING LAST MILE *ONLY IF YOU FEEL GOOD

OPTIONAL DAY:

REST 4 MI EASY 7 MI SPEED REST 4.5 MI EASY AEROBIC 10 MI EASY

4 X 20 SEC STRIDES 2 MI EASY WARM UP 4 X 20 SEC STRIDES CROSS TRAIN START VERY SLOW AND
Foam roll, epsom salt 'HARD RUNNING' WITH 90 4X .75 MI @ THRESHOLD PACE Foam roll, epsom salt 'HARD RUNNING' WITH 90 FINISH FASTER
30-45 MIN

bath & stretch SEC EASY BETWEEN

WITH 2 MIN JOG BETWEEN bath & stretch SEC EASY BETWEEN LOW EFFORT PRACTICE FUELING AND
COOL DOWN EASY PACE LOW HEART RATE HYDRATION
DURING LAST MILE DURING LAST MILE *ONLY IF YOU FEEL GOOD

7.5 MI STEADY
OPTIONAL DAY:

REST 3 MI EASY REST 3 MI EASY AEROBIC 5 MI EASY

4 X 20 SEC STRIDES 1 MI EASY 4 X 20 SEC STRIDES CROSS TRAIN
Foam roll, epsom salt START VERY SLOW AND
Foam roll, epsom salt 'HARD RUNNING' WITH 90 6 MI @ HALF MARATHON 'HARD RUNNING' WITH 90 30-45 MIN FINISH FASTER
SEC EASY BETWEEN PACE bath & stretch SEC EASY BETWEEN
bath & stretch LOW EFFORT
LOW HEART RATE
PRACTICE FUELING AND
DURING LAST MILE .5 MI EASY COOL DOWN DURING LAST MILE HYDRATION
*ONLY IF YOU FEEL GOOD

3 MI EASY 4 MI FARTLEK REST 2 MI EASY

OPTIONAL DAY:

REST 4 X 20 SEC STRIDES

1 MI EASY WARM UP
4 X 20 SEC STRIDES
AEROBIC HALF
4 X 40 SECONDS AT A HARD Foam roll, epsom salt CROSS TRAIN
Foam roll, epsom salt 'HARD RUNNING' WITH 90
SEC EASY BETWEEN
EFFORT WITH 2 MIN JOG bath & stretch
'HARD RUNNING' WITH 90
SEC EASY BETWEEN
30-45 MIN
MARATHON
bath & stretch BETWEEN
LOW EFFORT
LOW HEART RATE
DURING LAST MILE COOL DOWN DURING LAST MILE *ONLY IF YOU FEEL GOOD
 PERFECT FOR ATHLETE CURRENTLY RUNNING 25 MILES PER WEEK

Mon Tue Wed Thu Fri Sat Sun

5 MI TIME TRIAL
2 MI EASY WARM UP
2 MILES 'AS FAST AS YOU 'HARD RUNNING' WITH 90
CAN'
1 MI EASY COOL DOWN
4 MI EASY 5 MI EASY 6 MI FARTLEK 7 MI EASY
4 X 20 SEC STRIDES 4 X 20 SEC STRIDES
1 MI EASY WARM UP REST FIND A HILLY ROUTE
REST
5x
'HARD RUNNING' WITH 90 2 min 'on' @ half marathon pace
Foam roll, epsom salt EASY CONVERSATIONAL PACE Foam roll, epsom salt
PRACTICE FUELING AND
SEC EASY BETWEEN SEC EASY BETWEEN 2 min 'off' @ marathon pace bath & stretch HYDRATION bath & stretch
DURING LAST MILE DURING LAST MILE COOL DOWN

5 MI EASY 4 MI EASY 6 MI EASY REST 8 MI EASY

4 X 20 SEC STRIDES
6 MI TEMPO 4 X 20 SEC STRIDES 4 X 20 SEC STRIDES FIND A HILLY ROUTE
REST
'HARD RUNNING' WITH 90
1.5 MI EASY WARM UP
'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90 Foam roll, epsom salt EASY CONVERSATIONAL PACE Foam roll, epsom salt
3 x 1 MILE TEMPO PACE with 1 PRACTICE FUELING AND
SEC EASY BETWEEN min jog
SEC EASY BETWEEN SEC EASY BETWEEN bath & stretch HYDRATION bath & stretch
DURING LAST MILE COOL DOWN EASY PACE DURING LAST MILE DURING LAST MILE

6 MI EASY 5 MI EASY
4 X 20 SEC STRIDES
7 MI SPEED 4 MI EASY REST 9 MI EASY REST
2 MI EASY WARM UP 4 X 20 SEC STRIDES 4 X 20 SEC STRIDES START VERY SLOW AND
'HARD RUNNING' WITH 90 Foam roll, epsom salt Foam roll, epsom salt
SEC EASY BETWEEN
8 X 45 HARD EFFORT WITH 2 'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90 FINISH FASTER
SEC EASY BETWEEN PRACTICE FUELING AND
DURING LAST MILE
MIN JOG
SEC EASY BETWEEN bath & stretch HYDRATION
bath & stretch
COOL DOWN EASY PACE DURING LAST MILE
DURING LAST MILE

6 MI EASY 7 MI TEMPO 4 MI EASY 6 MI EASY REST REST

4 X 20 SEC STRIDES
'HARD RUNNING' WITH 90
SEC EASY BETWEEN
2X 2 MI TEMPO WITH .25 JOG
DURING LAST MILE
1 MI EASY WARM UP
4 X 20 SEC STRIDES
'HARD RUNNING' WITH 90
4 X 20 SEC STRIDES
'HARD RUNNING' WITH 90
Foam roll, epsom salt
bath & stretch
5k race Foam roll, epsom salt
BETWEEN SEC EASY BETWEEN SEC EASY BETWEEN
COOL DOWN EASY PACE bath & stretch
DURING LAST MILE DURING LAST MILE

5 MI EASY 7 MI TEMPO 4 MI EASY 6 MI EASY REST 10 MI EASY

4 X 20 SEC STRIDES 1 mi easy warm up
4 X 20 SEC STRIDES
4 X 20 SEC STRIDES
REST
'HARD RUNNING' WITH 90 Foam roll, epsom salt START VERY SLOW AND
'HARD RUNNING' WITH 90 3 x 1.25 mi @ tempo with .5 jog 'HARD RUNNING' WITH 90 FINISH FASTER Foam roll, epsom salt
between SEC EASY BETWEEN bath & stretch PRACTICE FUELING AND
SEC EASY BETWEEN
cool down DURING LAST MILE
SEC EASY BETWEEN
HYDRATION bath & stretch
DURING LAST MILE DURING LAST MILE
7 MI
6 MI EASY 8 MI SPEED 4 MI EASY 6 MI EASY REST
4 X 20 SEC STRIDES 2 MI EASY WARM UP 4 X 20 SEC STRIDES 4 X 20 SEC STRIDES
PROGRESSION REST
'HARD RUNNING' WITH 90
Foam roll, epsom salt START AN EASY PACE & PICK UP
'HARD RUNNING' WITH 90 6 x .5 mi @ interval pace with .25 'HARD RUNNING' WITH 90 THE PACE EVERY MILE FOR 4 Foam roll, epsom salt
SEC EASY BETWEEN jog between SEC EASY BETWEEN SEC EASY BETWEEN bath & stretch MILES ENDING AROUND 10K
easy cool down to 8 DURING LAST MILE EFFORT COOL DOWN 1 MILE bath & stretch
DURING LAST MILE DURING LAST MILE

6 MI EASY 8 MI TEMPO 4 MI EASY 6 MI EASY REST

4 X 20 SEC STRIDES Foam roll, epsom salt
9 MI TEMPO REST
4 X 20 SEC STRIDES 2 mi easy warm up 4 X 20 SEC STRIDES 2 mi easy warm up
'HARD RUNNING' WITH 90 4 x 1 mile @ threshold pace with 30'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90 bath & stretch 2 x 3 miles @ half marathon pace Foam roll, epsom salt
seconds easy between SEC EASY BETWEEN
SEC EASY BETWEEN SEC EASY BETWEEN with 1 min jog between bath & stretch
DURING LAST MILE easy cool down to 8 DURING LAST MILE DURING LAST MILE easy cool down to 9

6 MI EASY 8 MI SPEED 4 MI EASY 7 MI EASY REST 10 MI EASY REST

2 mi easy warm up 4 X 20 SEC STRIDES
4 X 20 SEC STRIDES
4 X 20 SEC STRIDES 4 x 30 seconds @ repetition pace with
'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90 Foam roll, epsom salt START VERY SLOW AND
Foam roll, epsom salt
90 seconds jog between FINISH FASTER
'HARD RUNNING' WITH 90
3 x .75 mi @ interval pace with 2-3 SEC EASY BETWEEN SEC EASY BETWEEN bath & stretch PRACTICE FUELING AND bath & stretch
SEC EASY BETWEEN HYDRATION
min jog between
DURING LAST MILE DURING LAST MILE
DURING LAST MILE easy cool down to 8

6 MI EASY 7 MI PROGRESSION 4 MI EASY 5 MI EASY

TART AN EASY PACE & PICK UP
REST REST
10k race
THE PACE EVERY MILE FOR 4
4 X 20 SEC STRIDES 4 X 20 SEC STRIDES
4 X 20 SEC STRIDES
'HARD RUNNING' WITH 90 MILES ENDING AROUND 10K
'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90
Foam roll, epsom salt Foam roll, epsom salt
EFFORT COOL DOWN 1 MILE SEC EASY BETWEEN SEC EASY BETWEEN
SEC EASY BETWEEN bath & stretch bath & stretch
DURING LAST MILE DURING LAST MILE
DURING LAST MILE

6 MI EASY 8 MI SPEED 4 MI EASY 7 MI EASY REST 11 MI EASY REST

4 X 20 SEC STRIDES 4 X 20 SEC STRIDES 4 X 20 SEC STRIDES START VERY SLOW AND
2 mi easy warm up
'HARD RUNNING' WITH 90 8 x .5 mi @ interval pace with .25 'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90 Foam roll, epsom salt FINISH FASTER
Foam roll, epsom salt
SEC EASY BETWEEN jog between SEC EASY BETWEEN SEC EASY BETWEEN bath & stretch PRACTICE FUELING AND bath & stretch
HYDRATION
DURING LAST MILE easy cool down to 8 DURING LAST MILE DURING LAST MILE

6 MI EASY 8 MI TEMPO 4 MI EASY 7 MI EASY REST

10 MI TEMPO
REST
4 X 20 SEC STRIDES 2 mi easy warm up
4 X 20 SEC STRIDES 4 X 20 SEC STRIDES
2 mi easy warm up
'HARD RUNNING' WITH 90 4 x 1 mile @ 10k pace with .25 jog 'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90 Foam roll, epsom salt 7 mile progression run from Foam roll, epsom salt
marathon pace down to
SEC EASY BETWEEN SEC EASY BETWEEN SEC EASY BETWEEN bath & stretch bath & stretch
between threshold pace
DURING LAST MILE easy cool down to 8 DURING LAST MILE DURING LAST MILE easy cool down to 10

6 MI EASY 8 MI TEMPO 4 MI EASY 7 MI EASY REST 12 MI EASY

4 X 20 SEC STRIDES
'HARD RUNNING' WITH 90
SEC EASY BETWEEN
DURING LAST MILE
2 mi easy warm up 4 X 20 SEC STRIDES 4 X 20 SEC STRIDES START VERY SLOW AND
REST
4 miles @ threshold pace 'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90
Foam roll, epsom salt FINISH FASTER Foam roll, epsom salt
PRACTICE FUELING AND
2 mi easy cool down SEC EASY BETWEEN SEC EASY BETWEEN bath & stretch HYDRATION bath & stretch
DURING LAST MILE DURING LAST MILE

6 MI EASY 8 MI STEADY 6 MI EASY 7 MI EASY REST 11 MI TEMPO REST

4 X 20 SEC STRIDES 1 mi easy warm up 4 X 20 SEC STRIDES 4 X 20 SEC STRIDES 2 miles easy warm up
'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90
Foam roll, epsom salt 2 x 4 miles @ half marathon pace Foam roll, epsom salt
6 miles @ half marathon pace
SEC EASY BETWEEN 1 mi easy cool down SEC EASY BETWEEN SEC EASY BETWEEN bath & stretch with .5 mi easy jog between bath & stretch
easy cool down to 11
DURING LAST MILE DURING LAST MILE DURING LAST MILE

4 MI EASY 8 MI STEADY 3 MI EASY 5 MI EASY REST 8 MI EASY

4 X 20 SEC STRIDES 2 mi easy warm up
4 X 20 SEC STRIDES 4 X 20 SEC STRIDES
REST
START VERY SLOW AND
'HARD RUNNING' WITH 90 5 miles @ half marathon pace
'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90
Foam roll, epsom salt FINISH FASTER Foam roll, epsom salt
1 mi easy cool down
SEC EASY BETWEEN bath & stretch PRACTICE FUELING AND
DURING LAST MILE
SEC EASY BETWEEN SEC EASY BETWEEN
HYDRATION
bath & stretch
DURING LAST MILE DURING LAST MILE

5 MI EASY 4 MI EASY REST 3 MI EASY REST REST

4 X 20 SEC STRIDES 4 X 20 SEC STRIDES 4 X 20 SEC STRIDES
13.1
'HARD RUNNING' WITH 90 'HARD RUNNING' WITH 90 Foam roll, epsom salt Foam roll, epsom salt Foam roll, epsom salt
SEC EASY BETWEEN SEC EASY BETWEEN bath & stretch
'HARD RUNNING' WITH 90
SEC EASY BETWEEN bath & stretch HALF bath & stretch
DURING LAST MILE DURING LAST MILE DURING LAST MILE
Maybe you are running less than 20 miles per week currently
Maybe you are already running 30+ miles a week
Maybe you want more specific paces to you
Maybe you want workouts that are more specific to YOU
Maybe you have different race dates
Maybe you are going out of town one week and need adjustments
Maybe you have some running related questions you would like answered OR
Maybe you want more accountability with training

The generic prerequisite plan may not be the best option for reaching your
potential.

We really want to help you achieve your goals, and we KNOW we could crush
your training together.

Let's chat more about your background!

Email us at info@run4prs.co
COACHING
Doing a 5k and 10k can help us assess your fitness for
the 13.1 miles. We can better tailor your training to
your current fitness levels with your race times and
we can also better predict what time we should
shoot for in the half marathon!

There is so much to be gained from racing more!

Learning how to handle the discomfort of racing
and learning how to pace yourself are key skills to
reaching your potential. The more we race, the
better we get at it!
 Pacing Range
1.5-3 min per mile SLOWER than current 5k pace per mile

Heart Rate Range

50-70% of MAX heart rate

Effort Scale Range

3 to 5 on a scale of 10

The Philosophy
YOU CAN NOT RUN FAST ALL THE TIME! The body needs a chance to recover from
the stress stimuli of speed & strength training to improve. 80% of your weekly
running should be done at an EASY pace to ensure your body can recover fully
between the 20% hard effort sessions. Stress + Rest = Growth. Without the rest or
'easy' running, an athlete will not improve.

The half, 10k, and 5k are all AEROBIC events in nature. This means the aerobic
system needs to be developed to become faster in addition to speed work. Every time
we go on an easy paced run, we are adding another brick to our aerobic fitness house
and there is no real expiration date on that aerobic fitness. We can continue to build
on this throughout our lives! HOWEVER, the same cannot be said about speed.
Speed/anaerobic fitness declines as we get older, whereas aerobic fitness improves
as we age!
 Top Training Tips
RECOVERY IS KEY: You NEED to match your recovery with the hard effort of
marathon training so you can continue going week after week. Focus on getting
enough sleep, proper nutrition & hydration, rest days, epsom salt baths, foam
rolling, compression, and massage!

GET YOUR FUELING PLAN DOWN: Practice your fueling strategy during your
long runs! Aim to take in 30-60 grams of carbs per every hour you are running,
though you may find you need more

INCORPORATE CUTBACK WEEKS: Cutback weeks should be incorporated into a

marathon training plan every 2-4 weeks with a 20-30% reduction in mileage and
a decrease in hard efforts. This will allow you to avoid injury and burnout!

SLOW DOWN YOUR LONG RUNS: The goal of the long run is to build endurance
through the growth of mitochondria and teaching your body to burn fat
efficiently. This is accomplished at EASY pace. If you run too fast, you defeat the
purpose. You also will require a lot more recovery time afterwards which won’t
allow you to do a hard workout a few days later, thus setting you back. Your risk
for injury and burnout increases as well

FOCUS ON TEMPO WORK: You only get so many workouts during a marathon
training cycle. Do NOT waste them on 400m and 800m repeats. Focus on
aerobic threshold and marathon pace work to reach your potential in the
marathon!

EASY RUNS SHOULD BE 80% OF YOUR MILEAGE: Improve your aerobic fitness
by running 80% of your mileage at easy pace! The marathon is an aerobic event
which requires easy mileage to improve upon your aerobic fitness
Periodized training is a way to divide up a training cycle into more focused sections.
The number of sections and the lengths of each section will vary depending on
many factors like when the goal race is, the athlete’s level of fitness, and what the
distance of the goal race is. In general though, these are the phases of a marathon
training cycle:

BASE BUILDING: This is the foundation of any endurance training plan. The focus
here is aerobic development with an emphasis on easy miles. This phase should
include shorter speed workouts, like fartleks and strides, and introductory strength
training. You want to be pushed a little bit during this phase so the bigger workouts
in the next phase aren’t as big of a shock to the body

RACE PREPARATION: This is when longer runs, longer tempo runs, and longer
repeats are implemented after getting the aerobic development from the base
building phase. This is where you’ll have the more “traditional” marathon workouts

PEAKING: This can also be described as the taper. Overall volume (number of
miles) decreases, but intensity stays up! Many people make the mistake of not
keeping intensity in during their taper/peaking phase. Keeping intensity in allows
for fine-tuning your speed and running economy

OTHER IMPORTANT NOTES:

The base phase can extend over several weeks, but the peak phase should
never be longer than 4-8 weeks to avoid burnout
Every 2-5 weeks, you should recover by reducing your mileage by about 30%
percent
Shorter races are implemented throughout training as fitness assessments and
as a way to predict goal marathon time
 Racing Guide
Miles 0-.5:
Starting slow is KEY to success. Stay relaxed. NO faster than goal race pace!

Miles .5-1:
Keep it controlled. NO faster than goal race pace here. If you went out too fast,
now is the time to slow it down and let people pass you. Do not make this first mile anaerobic. It should not hurt
yet. It should feel more like a tempo mile. Make sure you are conserving and being smart about the pacing

Miles 1-1.5:
Settle into pace. Get in the zone! Now is the time to dial into race pace. We are getting close to the half way point.
You should start to feel like you are in the zone now. We don't want it to feel too hard yet, but you will definitely
feel like you are working!

HALFWAY:
Take your goal race pace
Divide by two
Add back five seconds for a negative split
EX: 22:00 minute 5k, goal to hit halfway at 11:00 minutes

Miles 1.5-2.5:
You are running goal race pace. This is the hardest part of the race! This is where the race is made or lost. You
need to stay focused on pushing yourself but also in control. Do NOT dip into the bottom of the well until you
reach mile 2.5. We want to play things safe and ride the line. Stay focused. It's only a few more minutes of pain.
This is where things will start to hurt, but it is worth it

Miles 2.5-3.1:
This is the final kick! Run 5-10 seconds faster than goal race pace if you feel amazing! You should feel extremely
fatigued and gassed at the end of the race if you run well. You will start to get breathless. You want to make sure
you push HARD through here. You have anaerobic abilities within you so think back to hard workouts you have
done and give that last 100% you have to give to finish strong. Only a few more seconds left!
 Racing Guide
Miles 1-2
Ease into it. Don’t go out hard. The first 3rd of the race should be your
slowest, especially in a virtual setting!
Typically you want to be 5-10 seconds slower here than your goal 10k
race pace

Miles 3-4
You should start to get into your goal 10k race pace here. Try to find that
tempo pace that is comfortably hard. We don't want to expend too
much energy here as the final 2 miles we want to feel the strongest!

Miles 5-6.2
This is where it gets tough. Try not to look at your watch. Just give it
everything you have. Now is not the time to question the pace you are
going or how you are feeling. All your mental strength needs to
be focused inward making yourself tough to finish strong
and maintain your pace!
 Racing Guide
Miles 1-2
Ease into it. Don’t go out hard. Let your body get into the groove and find the right pace. You have
a long way to go.

Miles 3-5
Should take the first water stop & fuel some point. Taking sips of water is a great method. Don’t
push the pace too much, but you might start to get uncomfortable a little. Even effort here! No
surging up hills or surging to pass people. You will likely naturally start to pass a few people
through here.

Miles 6-8
This is the section where you will start to get pretty uncomfortable. Your mind will try playing tricks
on you. Try to remain positive and don’t do anything crazy. Even effort, no surging. Keep in mind
that you ARE strong and the race is HALF OVER!

Miles 9-11
Worst part of the race. This section will make or break your finish time. You are going to need to
DIG DEEP. It’s less than 30 min to the finish. Keep counting down. The time is totally going to pass,
so dig deep within to find a way.

Miles 12-13.1
GET TO THAT FINISH! You are emptying the tank and the finish is SO close. Do not let up. Give it
everything you have left and envision the finish!