Training Program

Rough copy due Thursday Feb 17th Good copy due Friday April 1st

Variable Definition Examples R- recovery Rest between intervals, need longer 5min run / 2min walk, the recovery when you are running full out walk is the recovery A- amount Number of intervals 5 x 400m 10 x 200m 5 x 1min L- length Distance of interval (time or meters) 400m, 1k 30sec 5min F- fast Speed of interval 400m in 1:30sec 400m medium effort 1min easy 200m hard effort

Notes:  Interval means a running workout with faster and slower / rest periods  Walking must be fast (unless it is recovery between very fast intervals)  Training plan is 10 weeks long starting the first week of April  Plan for 3 training sessions a week, 2 in class (tues, thurs), one at home  Tues. session a medium effort run, Thursday session should be interval workouts  If you can’t run 20min straight your program should be walk / running until you can run 20min straight (ie. 3min run / 2min walk x 4)  You can train with a partner of similar ability  Always start with an easy warm-up for a few minutes (run or fast walk)  You must challenge yourself  We will have a 12min fitness run during the 2nd half of your training program ( I will let you know the week before)  For week 1, 2,3 and the time must = 20min, week 4, 5,6 = 25min,  week 7,8, =30min, week 9 = 40min  week 10 = 30min, the last Thursday workout before the race should be fairly easy Example:

Week Tuesday Thursday Saturday 1 20min run medium 5min easy run 20 min easy run effort 5 x 1min hard / 1min easy 5min walk or easy run 2 3 4 5 6 7 8 9 10