"reach for the extraordinary"
RUN PROGRAM
Program Information
Programs
Run specific interval workouts specifically preparing for various events throughout the year.
Training Cycles
Specific cycles of training with short interval sessions followed by regeneration work dependant on the cycle.
Racing Cycle
Workout adjustments are made for upcoming events - with lesser events, taper volumes some; with moderate events, taper more; with big events with travel, taper much more.
Run specific interval workouts specifically preparing for various events throughout the year.
- 5km, 10km Program - Intervals on Wednesday & Saturday with no Simulation Workouts.
- Half, Marathon and Ultra Marathon Program - Intervals on Wednesday & Saturday with Simulation Workouts.
Training Cycles
Specific cycles of training with short interval sessions followed by regeneration work dependant on the cycle.
- Aerobic Capacity - Six week cycle - Long intervals (4 minutes) with short recovery (1 minute) at controlled pace with long regeneration training.
- Anaerobic Capacity - Six week cycle - Very short intervals (30 seconds) with long rest (4 minute) at max pace with medium regeneration training.
- Aerobic Power - Six week cycle - Medium intervals (2 minute) with very short recovery (1 minute) at race pace with long regeneration training.
- Anaerobic Power - Six week cycle - Short intervals (1 minute) with short recovery (1 minute) at sub max pace with low regeneration training.
Racing Cycle
Workout adjustments are made for upcoming events - with lesser events, taper volumes some; with moderate events, taper more; with big events with travel, taper much more.
Weekly Workouts
April 23rd to April 29th - Week #2
Workout type this cycle = Anaerobic Capacity - Six week cycle - Very short intervals (30 seconds) with long rest (4 minute) at max pace with medium regeneration training, no second workout on Saturday. If you are racing this weekend refer to your personal program for your taper and recovery or use these general guidelines to adjust your week based on your event schedule.
Looking ahead the next few weeks will look like the following;
Workouts
Monday
Warm Up - 6 minutes of easy running.
Tempo Workout - 18 to 36 minutes at a mindful running pace focusing on technique.
Cool Down - 6 minutes of easy running.
Note: Optional day off.
Tuesday
Warm Up - 6 minutes of easy running.
Tempo Workout - 18 to 36 minutes at a mindful running pace focusing on technique.
Strength Workout
Cool Down - 6 minutes of easy running + soft tissue work - ( stretching, foam roller, massage & sauna )
Wednesday @ Fast Trax @ 6pm - FREE DROP IN RUN WORKOUT
Warm Up - 12 minutes of easy running.
Warm Up - 6 x 15 seconds with 45 seconds recovery - progressing from 50% effort to 80% effort.
Interval Workout - 6 x 30 seconds with 4:30 minute recovery.
Cool Down - 12 minutes of easy running - ( stretching, foam roller, massage & sauna )
Thursday
Warm Up - 6 minutes of easy running.
Tempo Workout - 18 to 36 minutes at a mindful running pace focusing on technique.
Strength Workout
Cool Down - 6 minutes of easy running + soft tissue work - ( stretching, foam roller, massage & sauna )
Friday
Warm Up - 6 minutes of easy running.
Tempo Workout - 18 to 36 minutes at a mindful running pace focusing on technique.
Cool Down - 6 minutes of easy running.
Note: Optional day off.
Saturday AM - @ Fast Trax @ 8:30am - FREE DROP IN RUN WORKOUT
Warm Up - 12 minutes of easy running.
Warm Up - 6 x 15 seconds with 45 seconds recovery - progressing from 50% effort to 80% effort.
Interval Workout - 6 x 30 seconds with 4:30 minute recovery.
Cool Down - 12 minutes of easy running - ( stretching, foam roller, massage & sauna )
Sunday
Recovery Workout - 60 to 120 minutes of easy running based on event.
Workout type this cycle = Anaerobic Capacity - Six week cycle - Very short intervals (30 seconds) with long rest (4 minute) at max pace with medium regeneration training, no second workout on Saturday. If you are racing this weekend refer to your personal program for your taper and recovery or use these general guidelines to adjust your week based on your event schedule.
Looking ahead the next few weeks will look like the following;
- April 30 - 6 - Long Interval Week with Long Intervals (12 minute) with long recovery (6 minute).
- May 7 - 13 - Anaerobic Capacity - Very short intervals (30 seconds) with long rest (4:30 minute) at max pace.
- May 14 - 20 - Anaerobic Capacity - Very short intervals (30seconds) with long rest (4:30 minute) at max pace.
- May 21 - 27 - Long Interval Week with Long Intervals (24 minute) with long recovery (6 minute).
Workouts
Monday
Warm Up - 6 minutes of easy running.
Tempo Workout - 18 to 36 minutes at a mindful running pace focusing on technique.
Cool Down - 6 minutes of easy running.
Note: Optional day off.
Tuesday
Warm Up - 6 minutes of easy running.
Tempo Workout - 18 to 36 minutes at a mindful running pace focusing on technique.
Strength Workout
Cool Down - 6 minutes of easy running + soft tissue work - ( stretching, foam roller, massage & sauna )
Wednesday @ Fast Trax @ 6pm - FREE DROP IN RUN WORKOUT
Warm Up - 12 minutes of easy running.
Warm Up - 6 x 15 seconds with 45 seconds recovery - progressing from 50% effort to 80% effort.
Interval Workout - 6 x 30 seconds with 4:30 minute recovery.
Cool Down - 12 minutes of easy running - ( stretching, foam roller, massage & sauna )
Thursday
Warm Up - 6 minutes of easy running.
Tempo Workout - 18 to 36 minutes at a mindful running pace focusing on technique.
Strength Workout
Cool Down - 6 minutes of easy running + soft tissue work - ( stretching, foam roller, massage & sauna )
Friday
Warm Up - 6 minutes of easy running.
Tempo Workout - 18 to 36 minutes at a mindful running pace focusing on technique.
Cool Down - 6 minutes of easy running.
Note: Optional day off.
Saturday AM - @ Fast Trax @ 8:30am - FREE DROP IN RUN WORKOUT
Warm Up - 12 minutes of easy running.
Warm Up - 6 x 15 seconds with 45 seconds recovery - progressing from 50% effort to 80% effort.
Interval Workout - 6 x 30 seconds with 4:30 minute recovery.
Cool Down - 12 minutes of easy running - ( stretching, foam roller, massage & sauna )
Sunday
Recovery Workout - 60 to 120 minutes of easy running based on event.
Workout Notes
Interval Workouts
Complete the interval workouts as fast as comfortably possible considering the length of reps, number of reps, and recovery periods. You want a certain flow to each workout whereby you are not straining to each your top speed. As in a race, pace early reps and systematically increase effort across reps to maintain or increase pace across reps.
Note: Think of interval workouts as just-manageable challenges, that barely exceed your current abilities. If you feel fully in control, make the next workout a bit harder. If you feel anxious or not in control dial things down a notch on your next workout.
Note: Continued research in the area of training intensity seems to suggest when athletes make their hard days harder they got better, but when they make the easy days harder by running too far they break down.
Tempo Workouts
Short tempo workouts are done on your recovery days, so the pace and volume must be controlled to allow full recovery between the formal interval workouts. Rather than running long and slow, we get in some mindful running focusing on cadence and good form that contributes to performance.
For example, a short tempo workout for a marathon runner would start by running six minutes at an easy running pace, followed by thirty minutes at a crisp mindful pace, one which you are focusing on technique and cadence as opposed to a specific pace or heart rate and then finishing up with six minutes at an easy running pace, making it a forty two minute workout.
Note: If you increase the length of your tempo runs you negatively affect your recovery-adaptation. You can add time to these workouts by adding an addition 6 minutes to the warm up and cool down portion of the workout.
Morning Tempo Workouts
Half length tempo workouts can be added as morning workouts on formal workout days (Wednesday morning's and Saturday evening's). To allow for full recovery, the duration of the morning tempo workouts must be controlled.
For example, a short half length tempo workout for a marathon runner would start by running six minutes at an easy running pace, followed by fifteen minutes at a crisp mindful pace, one which you are focusing on technique and cadence as opposed to a specific pace or heart rate and then finishing up with six minutes at an easy running pace, making it a twenty five minute workout.
Note: If you increase the length of your morning tempo workouts you negatively affect your recovery-adaptation. You can add time to these runs by adding 6 minutes to the warm up and cool down portion of the runs.
Recovery Workouts
Recovery workouts on Sundays are slow continuous running over longer distances.
Note: If you increase the length of your Recovery Workouts you negatively affect your recovery-adaptation.
Simulation Workouts
Simulation workouts replace the weekly Saturday interval workout every three weeks. Pacing of these workouts is based on your goal race pace over similar terrain to your goal event.
Note: If you increase the length of your Simulation Workouts you negatively affect your recovery-adaptation.
Regeneration and Recovery
If you are feeling really fatigued on any particular day, this is a good sign that your body needs more recovery before it is ready to tackle another challenging workout. Simply replace your workout for the day with a recovery workout or rest day. If injured, ill, or experiencing excess fatigue, don’t do the workout.
Otherwise, do the workouts as scheduled and make adjustments in paces (e.g., increases, decreases) within and across workouts to maximize each workout.
Note: Within the program the best days for rest days are Mondays and / or Fridays based on your schedule.
Complete the interval workouts as fast as comfortably possible considering the length of reps, number of reps, and recovery periods. You want a certain flow to each workout whereby you are not straining to each your top speed. As in a race, pace early reps and systematically increase effort across reps to maintain or increase pace across reps.
- Trail runners complete one formal workout on hilly terrain and the second workout on flat to rolling terrain.
- Road runners complete both formal workouts on flat to gradual downhill terrain.
Note: Think of interval workouts as just-manageable challenges, that barely exceed your current abilities. If you feel fully in control, make the next workout a bit harder. If you feel anxious or not in control dial things down a notch on your next workout.
Note: Continued research in the area of training intensity seems to suggest when athletes make their hard days harder they got better, but when they make the easy days harder by running too far they break down.
Tempo Workouts
Short tempo workouts are done on your recovery days, so the pace and volume must be controlled to allow full recovery between the formal interval workouts. Rather than running long and slow, we get in some mindful running focusing on cadence and good form that contributes to performance.
For example, a short tempo workout for a marathon runner would start by running six minutes at an easy running pace, followed by thirty minutes at a crisp mindful pace, one which you are focusing on technique and cadence as opposed to a specific pace or heart rate and then finishing up with six minutes at an easy running pace, making it a forty two minute workout.
- 10km program - 18 minute tempo workout / mindful running.
- Half marathon program - 24 minute tempo workout / mindful running.
- Marathon program - 30 minute tempo workout / mindful running.
- Ultra marathon program - 36 minute tempo workout / mindful running.
Note: If you increase the length of your tempo runs you negatively affect your recovery-adaptation. You can add time to these workouts by adding an addition 6 minutes to the warm up and cool down portion of the workout.
Morning Tempo Workouts
Half length tempo workouts can be added as morning workouts on formal workout days (Wednesday morning's and Saturday evening's). To allow for full recovery, the duration of the morning tempo workouts must be controlled.
For example, a short half length tempo workout for a marathon runner would start by running six minutes at an easy running pace, followed by fifteen minutes at a crisp mindful pace, one which you are focusing on technique and cadence as opposed to a specific pace or heart rate and then finishing up with six minutes at an easy running pace, making it a twenty five minute workout.
- 10km program - 9 minute tempo workout / mindful running.
- Half marathon program - 12 minute tempo workout / mindful running.
- Marathon program - 15 minute tempo workout / mindful running.
- Ultra marathon program - 18 minute tempo workout / mindful running.
Note: If you increase the length of your morning tempo workouts you negatively affect your recovery-adaptation. You can add time to these runs by adding 6 minutes to the warm up and cool down portion of the runs.
Recovery Workouts
Recovery workouts on Sundays are slow continuous running over longer distances.
- 10km program - Run 60 minute workout
- Half marathon program - Run 75 minute workout
- Marathon program - Run 90 minute workout
- Ultra marathon program - Run 120 minute workout
Note: If you increase the length of your Recovery Workouts you negatively affect your recovery-adaptation.
Simulation Workouts
Simulation workouts replace the weekly Saturday interval workout every three weeks. Pacing of these workouts is based on your goal race pace over similar terrain to your goal event.
- 10km program - no simulation workouts.
- Half Marathon program - (AM) 5km building to 15km every three weeks.
- Marathon program - (AM) 10km building to 30km every three weeks.
- Ultra marathon program - (AM) 10km building to 40km, (PM) 5km building to 30km every three weeks.
Note: If you increase the length of your Simulation Workouts you negatively affect your recovery-adaptation.
Regeneration and Recovery
If you are feeling really fatigued on any particular day, this is a good sign that your body needs more recovery before it is ready to tackle another challenging workout. Simply replace your workout for the day with a recovery workout or rest day. If injured, ill, or experiencing excess fatigue, don’t do the workout.
Otherwise, do the workouts as scheduled and make adjustments in paces (e.g., increases, decreases) within and across workouts to maximize each workout.
- Regardless of program, aim to take one day off a week. Have the courage to rest.
- On your single off-days and extended breaks from training, truly dis-connect from your training. Unplug both physically and mentally and engage in activities that you find relaxing and restorative.
Note: Within the program the best days for rest days are Mondays and / or Fridays based on your schedule.
Training Program Consultation
Appointments can be booked with Jack on Tuesday through Thursday day from 11am to 5pm @ Fast Trax by scheduling an appointment below.
