Advanced Training Plan
For the senior improvers or 'advanced runners'. You will probably be used to following a schedule already and setting goals and targets. For many of you, the advice of experienced friends or the coach at your running club or jogging group will probably be offering additional advice to help you aim for the goal you have set yourself.
About this plan.
Monday is always a light day. Tuesday builds speed endurance and pace. Wednesday is a day of ‘active recovery’. Thursday builds stamina. Friday is always a rest day. Saturday is a pace building day and Sunday is an endurance day.
Easy or recovery runs.
During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you’re a new/novice runner then you’ll probably be questioning whether any runs feel easy and holding a conversation may feel impossible. Slow down, walk if necessary and control your effort.
These are the bread and butter of your training, the ‘miles in the bank’. Steady runs build the aerobic base that acts as the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip.
Threshold or tempo runs.
Running at ‘threshold’ pace is about running under ‘controlled discomfort’ and is great for improving your running economy. You will find them slightly uncomfortable and they’ll require concentration but they are well worth the effort. You’ll only be capable of uttering a four or five words as you run. As you get fitter and more experienced you’ll learn how to find your own ‘threshold’ pace and this will change the fitter, stronger and faster you get.
Fartlek is Swedish for "speed play". Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. The goal is to keep it unpredictable sodon't follow a watch or specific distance, and to run at harder efforts but not a specific pace.
10 Week Advanced Training Plan