coach's corner
(* already in “advanced training” and beyond the range of this “starting level” handout) Weight Factors to adjust above workout levels…These workout groups ASSUME you are “normal” for your age, gender and height. IF you are more than 15 pounds above the “normal” weight for your age/height, then DROP a training level, that is if you would be in the “E” training group then drop DOWN to the “D”training level.
Training “Programs”
“A” Group Program….Run/walk
at LEAST 3 days a week with your solo or NONCHIP workouts at least 30 minutes
of continued running or walking. These should be done at a “steady state”
and almost comfortable subjective level. One of your independent day workouts
should be at LEAST 50 minutes of constant effort activity (running/walking).
“B” Group Program…Run/walk at least 3 days a week with your solo or NONCHIP workouts at least 40 minutes of continued running or walking. These should be at a “steady state” and acceptably comfortable subjective level. One of your independent day workouts should be at LEAST 65 minutes of constant effort activity (running/walking).
“C” Group Program…Run at least 3 days a week with your solo or NONCHIP workouts at least 45 minutes of continued running or jogging. These should be comfortable to you, but for one of these you should TRY to do about 5-6 1 minute strong effort pickups followed by about 2 minutes comfortable jogging. One of your independent day workouts should be at LEAST 65 minutes of constant steady effort running….”your long run day.”
“D” Group Program…Run at least 4 days a week with your solo or NONCHIP workouts of at least 45 minutes of continued running or jogging. These should be comfortable to you, but for one of these you should TRY to do about 6-7 1 minute STRONG EFFORT pickups followed by about 2 minutes of comfortable jogging. One of your independent day workouts should be at LEAST 70 minutes of constant steady effort running—“your long run day.”
“E” Group Program…Same as D, but with your NONCHIP solo runs of at LEAST 50 minutes each, and your LONG RUN day should be at least 90 minutes of constant steady effort running.
“F” Group Program…Run at least 5 days a week with the same general pattern as “E” above, and your LONG RUN day should alternate between 90 minutes and a full 2 hours of constant effort in successive weeks.
Hints for better training….
1. Find somebody to regular train with in the “off club nights.”
Establish a regular schedule of when and how long/far.
2. Come to Thursday evening workouts also IF you can make it in your “real life schedule.” Thursdays are almost easier in format than Tuesdays.
3. Make a regular, usually morning, plan for weekend “long runs.”
4. Give yourself some “stage rewards” for getting up to X miles/week, or for finishing your 3rd,5th, or 10th “race.”
5. Pick some fun events to plan toward…October 1 is Bridge to Bridge 12km in SF, Run to Feed the Hungry here in Sacramento on Thanksgiving morning, and the “Run to the FarSide 10k” in S.F. at the end of November all have very neat participation shirts to all entrants and are well-organized events.
6. KNOW that this is NOT easy. If it was easy, everybody would be svelte and fast! We can all be more fit than we were, and we can be stronger and have better endurance. Patience and regular “investment” in our training reaps GREAT payoffs, but these are not immediate.