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|  Pacers Training By Christopher McGivern March 2000 for the Washington Running Report
With the warmer weather finally here everyone is gearing up for
the big summer races. The problem afflicting almost everyone is
the lost training due to the snowy winter. There is still a way
to get the most out of your training in order to be in the best
possible shape and peak just at the right time. This program is
tailored to make the best benefits for you whether you have four
weeks or six months before you race. You will be fitter faster
and injury free by training more productively based on your time
constraints. The chart of this program belongs to Dr. Jack
Daniels of the State University of N.Y. at Cortland. Jack
Daniels is the godfather of distance running and phase
building. The workouts given have worked for me over the years
with changes made according to my fitness level and the race
distance I was training for. I suggest you also adapt these
workouts to your specific needs. The first step is to pick a race that you would like
to peak for, preferably something that will give you a minimum
of 8-10 weeks of training. In the left column of the chart
circle, the number of weeks that you have set aside for your
training. In the middle column number down 1,2,3, etc. next to
the numbers you have circled. The right column tells you what
kind of workout you will be doing for that week. The first phase "base-building" is to build
endurance. If you have already been running consistently, take
this phase as base expanding to be able to handle harder
workouts in the coming weeks. A typical week in phase 1 will
consist of six easy runs 20-30 minutes in length. Easy pace
would be a speed where you could comfortably hold a conversation
while running. The seventh workout will be a "tempo-run." This
is a harder effort than the easy run. An example of a tempo-run
would be an easy 10 minute warmup followed by 15-20 minutes at
tempo pace (your 5K mile pace+25 seconds) and then a 10 minute
cool down. Phase 2: The training focuses on repetitions
for
quicker leg turnover. Weekly workouts in this phase would
be: Monday - Easy run *The workout should be 6-10 repetitions of 200-600
meters with a long recovery. (Pace of the repetitions: 25
seconds faster than 5K pace) Wednesday - Recovery/easy run Phase 3: In this phase the focus of the
training is
to combine strength and speed. This will be accomplished by
running longer repetitions or intervals at 5K race pace and
racing. Races are sometimes the best workouts because it forces
the mind and body to concentrate on a top performance. I know
many people who can do phenomenal workouts but have difficulty
putting it together on race day. Races are also a good way to
tell the quality of the shape you are in and where work is
needed. (Also keep in mind races will help you adjust your
paces for workouts. The faster you race, the more you need to
adjust your 5K + or -). Monday - Easy run *3-6 repeats of 800-1600 meters at current 5K race
pace with full recovery. Wednesday - Easy run Phase 4: This final phase of training is to
prepare
you for the upcoming race by keeping up the quality and quantity
but being able to run fresh. Steady-state runs will generally
be longer than interval runs and 25 seconds slower than your 5K
race pace. Monday -Easy run Race Week Schedule Monday - Easy run Going into the race have confidence that you have
trained sensibly and at a high quality for the amount of time
you had. Relax, have fun and you're on your way to a PR. Christopher McGivern is a teacher and track coach in
Prince William County, VA. Six Month Workout Program Phase 1 Phase 2 Phase 3 Phase 4
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