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Running forum for MRM members and beyond.
Posted by Shaun McMahon at Aug 20, 2008 5:00PM PDT
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The Milers have a new forum that is still currently a work in progress. It may need some tweaking but what it really needs are some users. Click on the link, sign up and start chatting it up with Monadnock Area runners.
2008 track practice ideas from Mark Blanchard
Posted by Shaun McMahon at May 10, 2008 5:00PM PDT
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Track Training Schedule | NOTES | |||||||
Build a base month | 30-Mar-05 | All month at 5k pace. | ||||||
06-Apr-05 | 6 x 400/400 | An easy start. | ||||||
13-Apr-05 | 4 x 800/400 | (Even #s a couple of seconds quicker | ||||||
20-Apr-05 | 400 800 1200 1600 / 400 | The 1-2-3-4 ladder. | ||||||
27-Apr-05 | 400 800 1200 1200 800 400/400 | Pick one to run fast. | ||||||
Long and strong month | Work toward faster pace. | |||||||
04-May-05 | 12 x 400 / 400 | even #s at optimum | ||||||
11-May-05 | 4 x 1200 / 400 | try one fast one | ||||||
18-May-05 | 2 x 400 800 1200 / 400 | the 1-2-3 ladder, twice | ||||||
25-May-05 | 3 x 1600 / 400 | mile repeat night | ||||||
Technique month | Technique work for anyone on request | |||||||
01-Jun-05 | 4xin/out, 4 "horseshoes", 4 "lap and a half"/200 | |||||||
08-Jun-05 | technique sprints, 5x200, 5x600 | |||||||
15-Jun-05 | technique sprints, 4x200, 4x800 | |||||||
22-Jun-05 | 4 x 200/200, 10 x 400 / 400 | |||||||
29-Jun-05 | Speed play: 10x in 40 minutes | work on technique | ||||||
Beat the heat month | ||||||||
06-Jul-05 | 10 x 2 minutes fast, 2 minutes easy | Chillablay wine night | ||||||
13-Jul-05 | 6 x 800, reverse direction | Melon night | ||||||
20-Jul-05 | 2 x 200, 400, 600, 800 / 200 | |||||||
27-Jul-05 | Relay night | |||||||
Runner's choice month | Runner's choice month | |||||||
03-Aug-05 | 1 mile Indian File, Relay Night | Watermelon | ||||||
10-Aug-05 | 6 x 200/200, 6x600/200, reverse direction | Chillablay wine | ||||||
17-Aug-05 | Ladder: 2 x 2, 4, 6, 8 | |||||||
24-Aug-05 | 5 x 800 / 400 | |||||||
31-Aug-05 | 4 x 1200 / 400 | Quick one before Labor Day | ||||||
Marathon month | ||||||||
07-Sep-05 | 3 x 1600 / 400 | |||||||
14-Sep-05 | 4 x 1200 / 400 | |||||||
21-Sep-05 | 8 x 400 / 400 | |||||||
28-Sep-05 | 3 x 600 / 200, relay races | Pizza! |
5k TRAINING MATRIX
Posted by Shaun McMahon at May 9, 2007 5:00PM PDT
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XT is an abbreviation for Cross Train
10K TRAINING MATRIX
Posted by Shaun McMahon at May 9, 2007 5:00PM PDT
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XT is an abbreviation for Cross Train
THE SHORT RUN
Posted by Shaun McMahon at May 9, 2007 5:00PM PDT
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5K/10K Training
5k Training Schedule | 10k Training Schedule
Don't wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Start with jogging one to two minutes and walking two to three minutes. As your training level increases you can adjust your run/walk ratio to running 5 minutes/walking one minute on your long runs.
Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you'll feel tired but strong at the end. The conservatism will allow you to recover faster.
Every other day you can cross-train instead of walking. Cross country ski machines, water running, cycling, and any other other mode which you find fun and interesting (but non-pounding) will improve overall fitness.
Stay conversational on all of your exercise sessions. This means that you should be exerting yourself at a low enough level that you could talk. It's okay to take deep breaths between sentences, but you don't want to "huff and puff" between every word.
As the runs get longer, be sure to keep your blood sugar boosted by eating an energy bar (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.
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