Goals: Avoid injuries. Run a 5K in under 19:00 (VDOT=52.9)

Schedule and Workout Codes

Phase 1 - Buildup (12/8/2003->1/18/2004)

Phase 2 - Transition (1/19/2004->2/29/2004)

Phase 3 - Peak Training (3/1/2004->4/11/2004)

Phase 4 - Tapering (4/12/2004->5/23/2004)

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These are the workout codes that are listed in each of the Phases of training.

• white box = Completed workout.
• gray box = target not met (or future workout).
• -> = Specifies a range.
• w = Walk, usually during rehab.
• e = Warmup, cooldown, rest between repeats, part of another workout. Can stand, walk, jog, or run up to E speed.
• E = Easy effort (not necessarily slow). See Table below for guidance.
• L = Long runs, same as E.
• S = Strides (5 or 6 sets of 20 secs to 30 secs each). Light, quick leg turnover (do not sprint).
• R = Repetitions. Very fast such that the full workout can be completed with the first and last set at about the same speed. Each set with full recovery, i.e., 4*run time. See Table below for guidance.
• I = Intervals. Fast such that the full workout can be completed with the first and last set at about the same speed. Typically will have a rest time equal to the run time. See Table below for guidance.
• T = Tempo or Threshold/Cruising Intervals. Comfortably hard (i.e. fast) such that the full workout can be completed with the first and last set at about the same speed. Typically will have a 1 min rest between sets. See Table below for guidance.
• MP = Marathon Pace. Faster than E run but slower than T. See Table below for guidance.
• RACE = Target Race. Other races may be incorporated into schedule.

Training Paces

General Training Rules

• Keep a training intensity (i.e., VDOT) until it a higher level can be demonstrated by running a race or time trial.
• If you want to increase your milage add 1 mile per number of weekly workouts (e.g., if you run 4 times per week, you can safely add 4 miles to your running week).
• Keep in mind that the milage for each of the workouts is the MAXIMUM suggested; if in doubt (e.g., injured or tired) run less.
• You can rearrange the days of the week in any order.
• L workouts should never last more than 3 hrs (or shorter than 30 mins). Total long workouts should be less than or equal to 30% of weekly milage.
• R workouts should never last more than 2 mins 30 secs for each interval (or shorter than 30 secs). Total repetition workouts should be less than or equal to 5% of weekly milage.
• I workouts should never last more than 8 mins for each interval (or shorter than 2 mins). Total interval workouts should be less than or equal to 8% of weekly milage.
• T workouts should never last more than 20 mins for each interval (or shorter than 4 mins). Total tempo/cruise intervals workouts should be less than or equal to 15% of weekly milage. Most of the time it should be 10%.
• If you run three days a week, never let one run total more than half of your weekly miles.
• If you run 5 days a week, never let one run total more than a third of your weekly miles.

Racing VDOTs

Based on jDaniels' A Schedule.