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Including personalized workouts and expert advice, Fitness Running, Third Edition, contains workouts from one of America’s most respected coaches.
Whether you run for health, competition, or both, Fitness Running includes proven programs to help you achieve your goals. Color coded and customizable, the 13- to 26-week programs cover base building, fitness, and training for short-distance events, half marathons, and marathons. Each workout is prioritized according to your goal, allowing you the flexibility to tailor the training to your schedule.
More than just workouts, this new edition of the best-selling guide includes individualized testing for assessing running health and log pages for recording runs, results, and health information. It includes recommendations for female runners and the latest information on gear and gadgets, cross-training, stretching, and recovery.
Discover what countless runners already have. Fitness Running is the most effective and efficient guide to the best health, times, and finishes of your life. It’s the one training book you’ll use again and again for a lifetime of running workouts.
Part I Before You Run
Chapter 1 Running Health Assessment
Chapter 2 Running Gear
Chapter 3 Running Form
Chapter 4 Challenge and Adaptation
Chapter 5 Recovery
Chapter 6 Fitness and the Female Runner
Part II Plan Your Program
Chapter 7 Program Setup
Chapter 8 Types of Running Workouts
Chapter 9 Pre- and Postworkout Routines
Chapter 10 Cross-Training
Chapter 11 Runner’s Diary
Part III Training Schedules
Chapter 12 Beginning Training
Chapter 13 Fitness Training
Chapter 14 Short-Race Training
Chapter 15 Half-Marathon Training
Chapter 16 Marathon Training
Chapter 17 Postrace Recovery and Injury Training
Richard L. Brown, PhD, is a veteran coach and exercise physiologist. He has mentored championship runners at all ages, from high school to masters, and at all levels, from novice runners to Olympic athletes and world champions.
Brown has served as a personal coach to an impressive list of world-class athletes, including Shelly Steely, Suzy Favor Hamilton, Vicki Huber, and Mary Decker Slaney. He is particularly known for guiding Slaney to her double gold medals at the 1983 Helsinki World Championships. He is one of few people to have coached athletes in both the Summer and Winter Olympic Games as well as the Paralympics. He has coached athletes in six recent Olympic Games and Olympic Trials.
Brown began his career in 1963 as a three-sport coach at Bullis Preparatory School in Maryland. He continued at the United States Naval Academy, at Mt. Blue High School in Maine, and then with the Athletics West track team as a director and exercise physiologist. In 1983, Brown was head coach of the U.S. World Championship cross country team, and he has been coaching independently ever since. He has been recognized by USA Track and Field as a master coach.
Brown earned his doctorate in exercise and movement sciences from the University of Oregon in 1992. In addition to serving as lead author of two previous editions of Fitness Running, he has been published in multiple peer-reviewed journals on health and fitness. He is in demand as a speaker and clinician on issues related to running and fitness.
In 2001, Brown founded the Eugene Health and Performance Foundation to promote fitness and running performance internationally. He continues to be associated with that foundation while living in Eugene, Oregon.
"Fitness Running will help you put your vision into place, plan your strategy for success, enjoy the process, and have fun.”
Gabe Jennings-- 1500-Meter U.S. Olympic Trials Champion, 2000
Ten strength promoting exercises
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine.
Strength Training With Equipment
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine. Table 10.4 lists 10 basic movements you can do with free weights, dumbbells, or machines. Exercise instructions and illustrations are included following the table. Practice the motion you will use in the exercise five or six times without weight before you start each exercise.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494975_ebook_Main.png
Upright Row
Select dumbbells or a bar that is the appropriate weight. Bring the weight off the floor so it is in front of the body and your arms are straight (a). If using a bar, grip the bar so that the hands are 3 or 4 inches (7.6-10 cm) apart and bring it up to your chin (b). If you're using dumbbells, lift the weight to your chest. Return the weight to the starting position. Do 1 set of 8 repetitions.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1073_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1077_ebook_Main.jpg
Leg Curl
Put an appropriate weight on the weight bar. Lie facedown on a leg curl bench and place your ankles under the footpads (a). Bend the knees and lift the weight until the lower legs are perpendicular to the floor (b). Return your legs to the starting position. Do 1 set of 8 reps.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1161_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1162_ebook_Main.jpg
Learn more about Fitness Running-3rd Edition.
Eight types of running workouts
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal.
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal. The types of workouts you will build your training program from are listed in table 8.1. Descriptions and instructions for the workout options are described in the text following the tables (tables 8.2-8.4), moving from the slowest and easiest sessions to the fastest and hardest. When in doubt in training and racing, be conservative, except in the last half of your goal race. Then, if in doubt, be intelligently aggressive.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494928_ebook_Main.png
Fartlek Runs
Description: Fartlek means speed play in Swedish. You can substitute this workout for a steady-state run anytime. Here you simply play with speed. Part of the run is at an easy to moderate pace and part is at a pace you might run for a mile, 800 meters, or 400 meters. Play is the key word. Don't think you have to run moderately for 2 minutes and hard for 30 seconds. Have fun with the variety and keep changing it up. For example, during the course of the workout you could end up running three-quarters of it easy to moderate and one-quarter at faster speeds.
Priority: High to medium, with a rating of 1, 2, or 3 (on a scale of 1 to 7), depending on the week and program. Note that many weeks include two or even three fartlek runs.
Duration: Two-thirds of current maximum time or distance, plus additional minutes as assigned in each program's weekly schedule. Added time ranges from 1 to 10 minutes.
Pace or effort: Overall somewhat strong
Percentage of V\od\O 2 max: Overall 75 to 85 percent. See table 7.3 to calculate your pace based on V\od\O2max. The easy to moderate part might be a little slower and the speed part a little faster.
Warm-up: Run easily or walk for 5 to 10 minutes.
Cool-down: Run easily or walk for 5 to 10 minutes and then stretch.
Typical workouts: For a fitness runner with a 36 V\od\O2max and a max run time of 30 minutes: Maybe 15 minutes easy to moderate and 5 minutes at various faster speeds.
For a mile to 10K runner with a 50 V\od\O2max and max run time of 60 minutes: Maybe 30 minutes easy to moderate and 10 minutes at various faster speeds.
For a half marathon to marathon runner with a 50 V\od\O2max and a max run time of 90 minutes: Maybe 45 minutes easy to moderate and 15 minutes at various faster speeds.
Learn more about Fitness Running-3rd Edition.
Two weeks until marathon day
Marathons are hard work. They don’t begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks.
Marathons are hard work. They don't begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks. The difficulty of the marathon is one of its attractions, and there are a half-million marathon finishers a year in the United States alone.
This program, which also prepares you for races 30K and longer, extends 26 weeks, or six months. Train four or five days each week if you're a casual racer, five to seven days if you are more advanced. Priority numbers indicate a workout's order of importance, with priority 1 being the most important, 7 the least. When you run fewer days than seven, drop workouts starting with the highest number (7) and work downward. Determine the appropriate durations and paces of your runs using the tables in chapter 7, Program Setup. Take this information and plug it into the training formulas provided for each week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_495091_ebook_Main.png
If in doubt during this week, rest instead of working too hard.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/133/E6145_495092_ebook_Main.png
If you've experienced a successful goal race, celebrate and enjoy that fact. Don't make the mistake of immediately refocusing on the next race. The longer the successful race, the longer you should relax and enjoy it!
Learn more about Fitness Running-3rd Edition.
Ten strength promoting exercises
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine.
Strength Training With Equipment
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine. Table 10.4 lists 10 basic movements you can do with free weights, dumbbells, or machines. Exercise instructions and illustrations are included following the table. Practice the motion you will use in the exercise five or six times without weight before you start each exercise.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494975_ebook_Main.png
Upright Row
Select dumbbells or a bar that is the appropriate weight. Bring the weight off the floor so it is in front of the body and your arms are straight (a). If using a bar, grip the bar so that the hands are 3 or 4 inches (7.6-10 cm) apart and bring it up to your chin (b). If you're using dumbbells, lift the weight to your chest. Return the weight to the starting position. Do 1 set of 8 repetitions.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1073_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1077_ebook_Main.jpg
Leg Curl
Put an appropriate weight on the weight bar. Lie facedown on a leg curl bench and place your ankles under the footpads (a). Bend the knees and lift the weight until the lower legs are perpendicular to the floor (b). Return your legs to the starting position. Do 1 set of 8 reps.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1161_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1162_ebook_Main.jpg
Learn more about Fitness Running-3rd Edition.
Eight types of running workouts
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal.
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal. The types of workouts you will build your training program from are listed in table 8.1. Descriptions and instructions for the workout options are described in the text following the tables (tables 8.2-8.4), moving from the slowest and easiest sessions to the fastest and hardest. When in doubt in training and racing, be conservative, except in the last half of your goal race. Then, if in doubt, be intelligently aggressive.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494928_ebook_Main.png
Fartlek Runs
Description: Fartlek means speed play in Swedish. You can substitute this workout for a steady-state run anytime. Here you simply play with speed. Part of the run is at an easy to moderate pace and part is at a pace you might run for a mile, 800 meters, or 400 meters. Play is the key word. Don't think you have to run moderately for 2 minutes and hard for 30 seconds. Have fun with the variety and keep changing it up. For example, during the course of the workout you could end up running three-quarters of it easy to moderate and one-quarter at faster speeds.
Priority: High to medium, with a rating of 1, 2, or 3 (on a scale of 1 to 7), depending on the week and program. Note that many weeks include two or even three fartlek runs.
Duration: Two-thirds of current maximum time or distance, plus additional minutes as assigned in each program's weekly schedule. Added time ranges from 1 to 10 minutes.
Pace or effort: Overall somewhat strong
Percentage of V\od\O 2 max: Overall 75 to 85 percent. See table 7.3 to calculate your pace based on V\od\O2max. The easy to moderate part might be a little slower and the speed part a little faster.
Warm-up: Run easily or walk for 5 to 10 minutes.
Cool-down: Run easily or walk for 5 to 10 minutes and then stretch.
Typical workouts: For a fitness runner with a 36 V\od\O2max and a max run time of 30 minutes: Maybe 15 minutes easy to moderate and 5 minutes at various faster speeds.
For a mile to 10K runner with a 50 V\od\O2max and max run time of 60 minutes: Maybe 30 minutes easy to moderate and 10 minutes at various faster speeds.
For a half marathon to marathon runner with a 50 V\od\O2max and a max run time of 90 minutes: Maybe 45 minutes easy to moderate and 15 minutes at various faster speeds.
Learn more about Fitness Running-3rd Edition.
Two weeks until marathon day
Marathons are hard work. They don’t begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks.
Marathons are hard work. They don't begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks. The difficulty of the marathon is one of its attractions, and there are a half-million marathon finishers a year in the United States alone.
This program, which also prepares you for races 30K and longer, extends 26 weeks, or six months. Train four or five days each week if you're a casual racer, five to seven days if you are more advanced. Priority numbers indicate a workout's order of importance, with priority 1 being the most important, 7 the least. When you run fewer days than seven, drop workouts starting with the highest number (7) and work downward. Determine the appropriate durations and paces of your runs using the tables in chapter 7, Program Setup. Take this information and plug it into the training formulas provided for each week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_495091_ebook_Main.png
If in doubt during this week, rest instead of working too hard.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/133/E6145_495092_ebook_Main.png
If you've experienced a successful goal race, celebrate and enjoy that fact. Don't make the mistake of immediately refocusing on the next race. The longer the successful race, the longer you should relax and enjoy it!
Learn more about Fitness Running-3rd Edition.
Ten strength promoting exercises
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine.
Strength Training With Equipment
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine. Table 10.4 lists 10 basic movements you can do with free weights, dumbbells, or machines. Exercise instructions and illustrations are included following the table. Practice the motion you will use in the exercise five or six times without weight before you start each exercise.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494975_ebook_Main.png
Upright Row
Select dumbbells or a bar that is the appropriate weight. Bring the weight off the floor so it is in front of the body and your arms are straight (a). If using a bar, grip the bar so that the hands are 3 or 4 inches (7.6-10 cm) apart and bring it up to your chin (b). If you're using dumbbells, lift the weight to your chest. Return the weight to the starting position. Do 1 set of 8 repetitions.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1073_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1077_ebook_Main.jpg
Leg Curl
Put an appropriate weight on the weight bar. Lie facedown on a leg curl bench and place your ankles under the footpads (a). Bend the knees and lift the weight until the lower legs are perpendicular to the floor (b). Return your legs to the starting position. Do 1 set of 8 reps.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1161_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1162_ebook_Main.jpg
Learn more about Fitness Running-3rd Edition.
Eight types of running workouts
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal.
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal. The types of workouts you will build your training program from are listed in table 8.1. Descriptions and instructions for the workout options are described in the text following the tables (tables 8.2-8.4), moving from the slowest and easiest sessions to the fastest and hardest. When in doubt in training and racing, be conservative, except in the last half of your goal race. Then, if in doubt, be intelligently aggressive.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494928_ebook_Main.png
Fartlek Runs
Description: Fartlek means speed play in Swedish. You can substitute this workout for a steady-state run anytime. Here you simply play with speed. Part of the run is at an easy to moderate pace and part is at a pace you might run for a mile, 800 meters, or 400 meters. Play is the key word. Don't think you have to run moderately for 2 minutes and hard for 30 seconds. Have fun with the variety and keep changing it up. For example, during the course of the workout you could end up running three-quarters of it easy to moderate and one-quarter at faster speeds.
Priority: High to medium, with a rating of 1, 2, or 3 (on a scale of 1 to 7), depending on the week and program. Note that many weeks include two or even three fartlek runs.
Duration: Two-thirds of current maximum time or distance, plus additional minutes as assigned in each program's weekly schedule. Added time ranges from 1 to 10 minutes.
Pace or effort: Overall somewhat strong
Percentage of V\od\O 2 max: Overall 75 to 85 percent. See table 7.3 to calculate your pace based on V\od\O2max. The easy to moderate part might be a little slower and the speed part a little faster.
Warm-up: Run easily or walk for 5 to 10 minutes.
Cool-down: Run easily or walk for 5 to 10 minutes and then stretch.
Typical workouts: For a fitness runner with a 36 V\od\O2max and a max run time of 30 minutes: Maybe 15 minutes easy to moderate and 5 minutes at various faster speeds.
For a mile to 10K runner with a 50 V\od\O2max and max run time of 60 minutes: Maybe 30 minutes easy to moderate and 10 minutes at various faster speeds.
For a half marathon to marathon runner with a 50 V\od\O2max and a max run time of 90 minutes: Maybe 45 minutes easy to moderate and 15 minutes at various faster speeds.
Learn more about Fitness Running-3rd Edition.
Two weeks until marathon day
Marathons are hard work. They don’t begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks.
Marathons are hard work. They don't begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks. The difficulty of the marathon is one of its attractions, and there are a half-million marathon finishers a year in the United States alone.
This program, which also prepares you for races 30K and longer, extends 26 weeks, or six months. Train four or five days each week if you're a casual racer, five to seven days if you are more advanced. Priority numbers indicate a workout's order of importance, with priority 1 being the most important, 7 the least. When you run fewer days than seven, drop workouts starting with the highest number (7) and work downward. Determine the appropriate durations and paces of your runs using the tables in chapter 7, Program Setup. Take this information and plug it into the training formulas provided for each week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_495091_ebook_Main.png
If in doubt during this week, rest instead of working too hard.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/133/E6145_495092_ebook_Main.png
If you've experienced a successful goal race, celebrate and enjoy that fact. Don't make the mistake of immediately refocusing on the next race. The longer the successful race, the longer you should relax and enjoy it!
Learn more about Fitness Running-3rd Edition.
Ten strength promoting exercises
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine.
Strength Training With Equipment
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine. Table 10.4 lists 10 basic movements you can do with free weights, dumbbells, or machines. Exercise instructions and illustrations are included following the table. Practice the motion you will use in the exercise five or six times without weight before you start each exercise.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494975_ebook_Main.png
Upright Row
Select dumbbells or a bar that is the appropriate weight. Bring the weight off the floor so it is in front of the body and your arms are straight (a). If using a bar, grip the bar so that the hands are 3 or 4 inches (7.6-10 cm) apart and bring it up to your chin (b). If you're using dumbbells, lift the weight to your chest. Return the weight to the starting position. Do 1 set of 8 repetitions.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1073_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1077_ebook_Main.jpg
Leg Curl
Put an appropriate weight on the weight bar. Lie facedown on a leg curl bench and place your ankles under the footpads (a). Bend the knees and lift the weight until the lower legs are perpendicular to the floor (b). Return your legs to the starting position. Do 1 set of 8 reps.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1161_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1162_ebook_Main.jpg
Learn more about Fitness Running-3rd Edition.
Eight types of running workouts
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal.
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal. The types of workouts you will build your training program from are listed in table 8.1. Descriptions and instructions for the workout options are described in the text following the tables (tables 8.2-8.4), moving from the slowest and easiest sessions to the fastest and hardest. When in doubt in training and racing, be conservative, except in the last half of your goal race. Then, if in doubt, be intelligently aggressive.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494928_ebook_Main.png
Fartlek Runs
Description: Fartlek means speed play in Swedish. You can substitute this workout for a steady-state run anytime. Here you simply play with speed. Part of the run is at an easy to moderate pace and part is at a pace you might run for a mile, 800 meters, or 400 meters. Play is the key word. Don't think you have to run moderately for 2 minutes and hard for 30 seconds. Have fun with the variety and keep changing it up. For example, during the course of the workout you could end up running three-quarters of it easy to moderate and one-quarter at faster speeds.
Priority: High to medium, with a rating of 1, 2, or 3 (on a scale of 1 to 7), depending on the week and program. Note that many weeks include two or even three fartlek runs.
Duration: Two-thirds of current maximum time or distance, plus additional minutes as assigned in each program's weekly schedule. Added time ranges from 1 to 10 minutes.
Pace or effort: Overall somewhat strong
Percentage of V\od\O 2 max: Overall 75 to 85 percent. See table 7.3 to calculate your pace based on V\od\O2max. The easy to moderate part might be a little slower and the speed part a little faster.
Warm-up: Run easily or walk for 5 to 10 minutes.
Cool-down: Run easily or walk for 5 to 10 minutes and then stretch.
Typical workouts: For a fitness runner with a 36 V\od\O2max and a max run time of 30 minutes: Maybe 15 minutes easy to moderate and 5 minutes at various faster speeds.
For a mile to 10K runner with a 50 V\od\O2max and max run time of 60 minutes: Maybe 30 minutes easy to moderate and 10 minutes at various faster speeds.
For a half marathon to marathon runner with a 50 V\od\O2max and a max run time of 90 minutes: Maybe 45 minutes easy to moderate and 15 minutes at various faster speeds.
Learn more about Fitness Running-3rd Edition.
Two weeks until marathon day
Marathons are hard work. They don’t begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks.
Marathons are hard work. They don't begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks. The difficulty of the marathon is one of its attractions, and there are a half-million marathon finishers a year in the United States alone.
This program, which also prepares you for races 30K and longer, extends 26 weeks, or six months. Train four or five days each week if you're a casual racer, five to seven days if you are more advanced. Priority numbers indicate a workout's order of importance, with priority 1 being the most important, 7 the least. When you run fewer days than seven, drop workouts starting with the highest number (7) and work downward. Determine the appropriate durations and paces of your runs using the tables in chapter 7, Program Setup. Take this information and plug it into the training formulas provided for each week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_495091_ebook_Main.png
If in doubt during this week, rest instead of working too hard.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/133/E6145_495092_ebook_Main.png
If you've experienced a successful goal race, celebrate and enjoy that fact. Don't make the mistake of immediately refocusing on the next race. The longer the successful race, the longer you should relax and enjoy it!
Learn more about Fitness Running-3rd Edition.
Ten strength promoting exercises
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine.
Strength Training With Equipment
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine. Table 10.4 lists 10 basic movements you can do with free weights, dumbbells, or machines. Exercise instructions and illustrations are included following the table. Practice the motion you will use in the exercise five or six times without weight before you start each exercise.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494975_ebook_Main.png
Upright Row
Select dumbbells or a bar that is the appropriate weight. Bring the weight off the floor so it is in front of the body and your arms are straight (a). If using a bar, grip the bar so that the hands are 3 or 4 inches (7.6-10 cm) apart and bring it up to your chin (b). If you're using dumbbells, lift the weight to your chest. Return the weight to the starting position. Do 1 set of 8 repetitions.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1073_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1077_ebook_Main.jpg
Leg Curl
Put an appropriate weight on the weight bar. Lie facedown on a leg curl bench and place your ankles under the footpads (a). Bend the knees and lift the weight until the lower legs are perpendicular to the floor (b). Return your legs to the starting position. Do 1 set of 8 reps.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1161_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1162_ebook_Main.jpg
Learn more about Fitness Running-3rd Edition.
Eight types of running workouts
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal.
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal. The types of workouts you will build your training program from are listed in table 8.1. Descriptions and instructions for the workout options are described in the text following the tables (tables 8.2-8.4), moving from the slowest and easiest sessions to the fastest and hardest. When in doubt in training and racing, be conservative, except in the last half of your goal race. Then, if in doubt, be intelligently aggressive.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494928_ebook_Main.png
Fartlek Runs
Description: Fartlek means speed play in Swedish. You can substitute this workout for a steady-state run anytime. Here you simply play with speed. Part of the run is at an easy to moderate pace and part is at a pace you might run for a mile, 800 meters, or 400 meters. Play is the key word. Don't think you have to run moderately for 2 minutes and hard for 30 seconds. Have fun with the variety and keep changing it up. For example, during the course of the workout you could end up running three-quarters of it easy to moderate and one-quarter at faster speeds.
Priority: High to medium, with a rating of 1, 2, or 3 (on a scale of 1 to 7), depending on the week and program. Note that many weeks include two or even three fartlek runs.
Duration: Two-thirds of current maximum time or distance, plus additional minutes as assigned in each program's weekly schedule. Added time ranges from 1 to 10 minutes.
Pace or effort: Overall somewhat strong
Percentage of V\od\O 2 max: Overall 75 to 85 percent. See table 7.3 to calculate your pace based on V\od\O2max. The easy to moderate part might be a little slower and the speed part a little faster.
Warm-up: Run easily or walk for 5 to 10 minutes.
Cool-down: Run easily or walk for 5 to 10 minutes and then stretch.
Typical workouts: For a fitness runner with a 36 V\od\O2max and a max run time of 30 minutes: Maybe 15 minutes easy to moderate and 5 minutes at various faster speeds.
For a mile to 10K runner with a 50 V\od\O2max and max run time of 60 minutes: Maybe 30 minutes easy to moderate and 10 minutes at various faster speeds.
For a half marathon to marathon runner with a 50 V\od\O2max and a max run time of 90 minutes: Maybe 45 minutes easy to moderate and 15 minutes at various faster speeds.
Learn more about Fitness Running-3rd Edition.
Two weeks until marathon day
Marathons are hard work. They don’t begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks.
Marathons are hard work. They don't begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks. The difficulty of the marathon is one of its attractions, and there are a half-million marathon finishers a year in the United States alone.
This program, which also prepares you for races 30K and longer, extends 26 weeks, or six months. Train four or five days each week if you're a casual racer, five to seven days if you are more advanced. Priority numbers indicate a workout's order of importance, with priority 1 being the most important, 7 the least. When you run fewer days than seven, drop workouts starting with the highest number (7) and work downward. Determine the appropriate durations and paces of your runs using the tables in chapter 7, Program Setup. Take this information and plug it into the training formulas provided for each week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_495091_ebook_Main.png
If in doubt during this week, rest instead of working too hard.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/133/E6145_495092_ebook_Main.png
If you've experienced a successful goal race, celebrate and enjoy that fact. Don't make the mistake of immediately refocusing on the next race. The longer the successful race, the longer you should relax and enjoy it!
Learn more about Fitness Running-3rd Edition.
Ten strength promoting exercises
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine.
Strength Training With Equipment
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine. Table 10.4 lists 10 basic movements you can do with free weights, dumbbells, or machines. Exercise instructions and illustrations are included following the table. Practice the motion you will use in the exercise five or six times without weight before you start each exercise.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494975_ebook_Main.png
Upright Row
Select dumbbells or a bar that is the appropriate weight. Bring the weight off the floor so it is in front of the body and your arms are straight (a). If using a bar, grip the bar so that the hands are 3 or 4 inches (7.6-10 cm) apart and bring it up to your chin (b). If you're using dumbbells, lift the weight to your chest. Return the weight to the starting position. Do 1 set of 8 repetitions.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1073_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1077_ebook_Main.jpg
Leg Curl
Put an appropriate weight on the weight bar. Lie facedown on a leg curl bench and place your ankles under the footpads (a). Bend the knees and lift the weight until the lower legs are perpendicular to the floor (b). Return your legs to the starting position. Do 1 set of 8 reps.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1161_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1162_ebook_Main.jpg
Learn more about Fitness Running-3rd Edition.
Eight types of running workouts
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal.
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal. The types of workouts you will build your training program from are listed in table 8.1. Descriptions and instructions for the workout options are described in the text following the tables (tables 8.2-8.4), moving from the slowest and easiest sessions to the fastest and hardest. When in doubt in training and racing, be conservative, except in the last half of your goal race. Then, if in doubt, be intelligently aggressive.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494928_ebook_Main.png
Fartlek Runs
Description: Fartlek means speed play in Swedish. You can substitute this workout for a steady-state run anytime. Here you simply play with speed. Part of the run is at an easy to moderate pace and part is at a pace you might run for a mile, 800 meters, or 400 meters. Play is the key word. Don't think you have to run moderately for 2 minutes and hard for 30 seconds. Have fun with the variety and keep changing it up. For example, during the course of the workout you could end up running three-quarters of it easy to moderate and one-quarter at faster speeds.
Priority: High to medium, with a rating of 1, 2, or 3 (on a scale of 1 to 7), depending on the week and program. Note that many weeks include two or even three fartlek runs.
Duration: Two-thirds of current maximum time or distance, plus additional minutes as assigned in each program's weekly schedule. Added time ranges from 1 to 10 minutes.
Pace or effort: Overall somewhat strong
Percentage of V\od\O 2 max: Overall 75 to 85 percent. See table 7.3 to calculate your pace based on V\od\O2max. The easy to moderate part might be a little slower and the speed part a little faster.
Warm-up: Run easily or walk for 5 to 10 minutes.
Cool-down: Run easily or walk for 5 to 10 minutes and then stretch.
Typical workouts: For a fitness runner with a 36 V\od\O2max and a max run time of 30 minutes: Maybe 15 minutes easy to moderate and 5 minutes at various faster speeds.
For a mile to 10K runner with a 50 V\od\O2max and max run time of 60 minutes: Maybe 30 minutes easy to moderate and 10 minutes at various faster speeds.
For a half marathon to marathon runner with a 50 V\od\O2max and a max run time of 90 minutes: Maybe 45 minutes easy to moderate and 15 minutes at various faster speeds.
Learn more about Fitness Running-3rd Edition.
Two weeks until marathon day
Marathons are hard work. They don’t begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks.
Marathons are hard work. They don't begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks. The difficulty of the marathon is one of its attractions, and there are a half-million marathon finishers a year in the United States alone.
This program, which also prepares you for races 30K and longer, extends 26 weeks, or six months. Train four or five days each week if you're a casual racer, five to seven days if you are more advanced. Priority numbers indicate a workout's order of importance, with priority 1 being the most important, 7 the least. When you run fewer days than seven, drop workouts starting with the highest number (7) and work downward. Determine the appropriate durations and paces of your runs using the tables in chapter 7, Program Setup. Take this information and plug it into the training formulas provided for each week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_495091_ebook_Main.png
If in doubt during this week, rest instead of working too hard.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/133/E6145_495092_ebook_Main.png
If you've experienced a successful goal race, celebrate and enjoy that fact. Don't make the mistake of immediately refocusing on the next race. The longer the successful race, the longer you should relax and enjoy it!
Learn more about Fitness Running-3rd Edition.
Ten strength promoting exercises
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine.
Strength Training With Equipment
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine. Table 10.4 lists 10 basic movements you can do with free weights, dumbbells, or machines. Exercise instructions and illustrations are included following the table. Practice the motion you will use in the exercise five or six times without weight before you start each exercise.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494975_ebook_Main.png
Upright Row
Select dumbbells or a bar that is the appropriate weight. Bring the weight off the floor so it is in front of the body and your arms are straight (a). If using a bar, grip the bar so that the hands are 3 or 4 inches (7.6-10 cm) apart and bring it up to your chin (b). If you're using dumbbells, lift the weight to your chest. Return the weight to the starting position. Do 1 set of 8 repetitions.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1073_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1077_ebook_Main.jpg
Leg Curl
Put an appropriate weight on the weight bar. Lie facedown on a leg curl bench and place your ankles under the footpads (a). Bend the knees and lift the weight until the lower legs are perpendicular to the floor (b). Return your legs to the starting position. Do 1 set of 8 reps.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1161_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1162_ebook_Main.jpg
Learn more about Fitness Running-3rd Edition.
Eight types of running workouts
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal.
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal. The types of workouts you will build your training program from are listed in table 8.1. Descriptions and instructions for the workout options are described in the text following the tables (tables 8.2-8.4), moving from the slowest and easiest sessions to the fastest and hardest. When in doubt in training and racing, be conservative, except in the last half of your goal race. Then, if in doubt, be intelligently aggressive.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494928_ebook_Main.png
Fartlek Runs
Description: Fartlek means speed play in Swedish. You can substitute this workout for a steady-state run anytime. Here you simply play with speed. Part of the run is at an easy to moderate pace and part is at a pace you might run for a mile, 800 meters, or 400 meters. Play is the key word. Don't think you have to run moderately for 2 minutes and hard for 30 seconds. Have fun with the variety and keep changing it up. For example, during the course of the workout you could end up running three-quarters of it easy to moderate and one-quarter at faster speeds.
Priority: High to medium, with a rating of 1, 2, or 3 (on a scale of 1 to 7), depending on the week and program. Note that many weeks include two or even three fartlek runs.
Duration: Two-thirds of current maximum time or distance, plus additional minutes as assigned in each program's weekly schedule. Added time ranges from 1 to 10 minutes.
Pace or effort: Overall somewhat strong
Percentage of V\od\O 2 max: Overall 75 to 85 percent. See table 7.3 to calculate your pace based on V\od\O2max. The easy to moderate part might be a little slower and the speed part a little faster.
Warm-up: Run easily or walk for 5 to 10 minutes.
Cool-down: Run easily or walk for 5 to 10 minutes and then stretch.
Typical workouts: For a fitness runner with a 36 V\od\O2max and a max run time of 30 minutes: Maybe 15 minutes easy to moderate and 5 minutes at various faster speeds.
For a mile to 10K runner with a 50 V\od\O2max and max run time of 60 minutes: Maybe 30 minutes easy to moderate and 10 minutes at various faster speeds.
For a half marathon to marathon runner with a 50 V\od\O2max and a max run time of 90 minutes: Maybe 45 minutes easy to moderate and 15 minutes at various faster speeds.
Learn more about Fitness Running-3rd Edition.
Two weeks until marathon day
Marathons are hard work. They don’t begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks.
Marathons are hard work. They don't begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks. The difficulty of the marathon is one of its attractions, and there are a half-million marathon finishers a year in the United States alone.
This program, which also prepares you for races 30K and longer, extends 26 weeks, or six months. Train four or five days each week if you're a casual racer, five to seven days if you are more advanced. Priority numbers indicate a workout's order of importance, with priority 1 being the most important, 7 the least. When you run fewer days than seven, drop workouts starting with the highest number (7) and work downward. Determine the appropriate durations and paces of your runs using the tables in chapter 7, Program Setup. Take this information and plug it into the training formulas provided for each week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_495091_ebook_Main.png
If in doubt during this week, rest instead of working too hard.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/133/E6145_495092_ebook_Main.png
If you've experienced a successful goal race, celebrate and enjoy that fact. Don't make the mistake of immediately refocusing on the next race. The longer the successful race, the longer you should relax and enjoy it!
Learn more about Fitness Running-3rd Edition.
Ten strength promoting exercises
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine.
Strength Training With Equipment
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine. Table 10.4 lists 10 basic movements you can do with free weights, dumbbells, or machines. Exercise instructions and illustrations are included following the table. Practice the motion you will use in the exercise five or six times without weight before you start each exercise.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494975_ebook_Main.png
Upright Row
Select dumbbells or a bar that is the appropriate weight. Bring the weight off the floor so it is in front of the body and your arms are straight (a). If using a bar, grip the bar so that the hands are 3 or 4 inches (7.6-10 cm) apart and bring it up to your chin (b). If you're using dumbbells, lift the weight to your chest. Return the weight to the starting position. Do 1 set of 8 repetitions.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1073_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1077_ebook_Main.jpg
Leg Curl
Put an appropriate weight on the weight bar. Lie facedown on a leg curl bench and place your ankles under the footpads (a). Bend the knees and lift the weight until the lower legs are perpendicular to the floor (b). Return your legs to the starting position. Do 1 set of 8 reps.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1161_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1162_ebook_Main.jpg
Learn more about Fitness Running-3rd Edition.
Eight types of running workouts
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal.
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal. The types of workouts you will build your training program from are listed in table 8.1. Descriptions and instructions for the workout options are described in the text following the tables (tables 8.2-8.4), moving from the slowest and easiest sessions to the fastest and hardest. When in doubt in training and racing, be conservative, except in the last half of your goal race. Then, if in doubt, be intelligently aggressive.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494928_ebook_Main.png
Fartlek Runs
Description: Fartlek means speed play in Swedish. You can substitute this workout for a steady-state run anytime. Here you simply play with speed. Part of the run is at an easy to moderate pace and part is at a pace you might run for a mile, 800 meters, or 400 meters. Play is the key word. Don't think you have to run moderately for 2 minutes and hard for 30 seconds. Have fun with the variety and keep changing it up. For example, during the course of the workout you could end up running three-quarters of it easy to moderate and one-quarter at faster speeds.
Priority: High to medium, with a rating of 1, 2, or 3 (on a scale of 1 to 7), depending on the week and program. Note that many weeks include two or even three fartlek runs.
Duration: Two-thirds of current maximum time or distance, plus additional minutes as assigned in each program's weekly schedule. Added time ranges from 1 to 10 minutes.
Pace or effort: Overall somewhat strong
Percentage of V\od\O 2 max: Overall 75 to 85 percent. See table 7.3 to calculate your pace based on V\od\O2max. The easy to moderate part might be a little slower and the speed part a little faster.
Warm-up: Run easily or walk for 5 to 10 minutes.
Cool-down: Run easily or walk for 5 to 10 minutes and then stretch.
Typical workouts: For a fitness runner with a 36 V\od\O2max and a max run time of 30 minutes: Maybe 15 minutes easy to moderate and 5 minutes at various faster speeds.
For a mile to 10K runner with a 50 V\od\O2max and max run time of 60 minutes: Maybe 30 minutes easy to moderate and 10 minutes at various faster speeds.
For a half marathon to marathon runner with a 50 V\od\O2max and a max run time of 90 minutes: Maybe 45 minutes easy to moderate and 15 minutes at various faster speeds.
Learn more about Fitness Running-3rd Edition.
Two weeks until marathon day
Marathons are hard work. They don’t begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks.
Marathons are hard work. They don't begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks. The difficulty of the marathon is one of its attractions, and there are a half-million marathon finishers a year in the United States alone.
This program, which also prepares you for races 30K and longer, extends 26 weeks, or six months. Train four or five days each week if you're a casual racer, five to seven days if you are more advanced. Priority numbers indicate a workout's order of importance, with priority 1 being the most important, 7 the least. When you run fewer days than seven, drop workouts starting with the highest number (7) and work downward. Determine the appropriate durations and paces of your runs using the tables in chapter 7, Program Setup. Take this information and plug it into the training formulas provided for each week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_495091_ebook_Main.png
If in doubt during this week, rest instead of working too hard.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/133/E6145_495092_ebook_Main.png
If you've experienced a successful goal race, celebrate and enjoy that fact. Don't make the mistake of immediately refocusing on the next race. The longer the successful race, the longer you should relax and enjoy it!
Learn more about Fitness Running-3rd Edition.
Ten strength promoting exercises
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine.
Strength Training With Equipment
If you go to a gym, you can choose from many types of strength-promoting equipment, including free weights and almost any type of machine using any type of movement you can imagine. Table 10.4 lists 10 basic movements you can do with free weights, dumbbells, or machines. Exercise instructions and illustrations are included following the table. Practice the motion you will use in the exercise five or six times without weight before you start each exercise.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494975_ebook_Main.png
Upright Row
Select dumbbells or a bar that is the appropriate weight. Bring the weight off the floor so it is in front of the body and your arms are straight (a). If using a bar, grip the bar so that the hands are 3 or 4 inches (7.6-10 cm) apart and bring it up to your chin (b). If you're using dumbbells, lift the weight to your chest. Return the weight to the starting position. Do 1 set of 8 repetitions.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1073_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1077_ebook_Main.jpg
Leg Curl
Put an appropriate weight on the weight bar. Lie facedown on a leg curl bench and place your ankles under the footpads (a). Bend the knees and lift the weight until the lower legs are perpendicular to the floor (b). Return your legs to the starting position. Do 1 set of 8 reps.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1161_ebook_Main.jpg
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_0759P_1162_ebook_Main.jpg
Learn more about Fitness Running-3rd Edition.
Eight types of running workouts
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal.
This book outlines just eight types of workout. However, within each type, the sessions are extremely flexible so you can vary the length and pace to fit your ability and goal. The types of workouts you will build your training program from are listed in table 8.1. Descriptions and instructions for the workout options are described in the text following the tables (tables 8.2-8.4), moving from the slowest and easiest sessions to the fastest and hardest. When in doubt in training and racing, be conservative, except in the last half of your goal race. Then, if in doubt, be intelligently aggressive.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_494928_ebook_Main.png
Fartlek Runs
Description: Fartlek means speed play in Swedish. You can substitute this workout for a steady-state run anytime. Here you simply play with speed. Part of the run is at an easy to moderate pace and part is at a pace you might run for a mile, 800 meters, or 400 meters. Play is the key word. Don't think you have to run moderately for 2 minutes and hard for 30 seconds. Have fun with the variety and keep changing it up. For example, during the course of the workout you could end up running three-quarters of it easy to moderate and one-quarter at faster speeds.
Priority: High to medium, with a rating of 1, 2, or 3 (on a scale of 1 to 7), depending on the week and program. Note that many weeks include two or even three fartlek runs.
Duration: Two-thirds of current maximum time or distance, plus additional minutes as assigned in each program's weekly schedule. Added time ranges from 1 to 10 minutes.
Pace or effort: Overall somewhat strong
Percentage of V\od\O 2 max: Overall 75 to 85 percent. See table 7.3 to calculate your pace based on V\od\O2max. The easy to moderate part might be a little slower and the speed part a little faster.
Warm-up: Run easily or walk for 5 to 10 minutes.
Cool-down: Run easily or walk for 5 to 10 minutes and then stretch.
Typical workouts: For a fitness runner with a 36 V\od\O2max and a max run time of 30 minutes: Maybe 15 minutes easy to moderate and 5 minutes at various faster speeds.
For a mile to 10K runner with a 50 V\od\O2max and max run time of 60 minutes: Maybe 30 minutes easy to moderate and 10 minutes at various faster speeds.
For a half marathon to marathon runner with a 50 V\od\O2max and a max run time of 90 minutes: Maybe 45 minutes easy to moderate and 15 minutes at various faster speeds.
Learn more about Fitness Running-3rd Edition.
Two weeks until marathon day
Marathons are hard work. They don’t begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks.
Marathons are hard work. They don't begin at the starting line but in the training that begins many months earlier. They take hours to run, and they end not at the finish line, but with recovery that lasts for weeks. The difficulty of the marathon is one of its attractions, and there are a half-million marathon finishers a year in the United States alone.
This program, which also prepares you for races 30K and longer, extends 26 weeks, or six months. Train four or five days each week if you're a casual racer, five to seven days if you are more advanced. Priority numbers indicate a workout's order of importance, with priority 1 being the most important, 7 the least. When you run fewer days than seven, drop workouts starting with the highest number (7) and work downward. Determine the appropriate durations and paces of your runs using the tables in chapter 7, Program Setup. Take this information and plug it into the training formulas provided for each week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/132/E6145_495091_ebook_Main.png
If in doubt during this week, rest instead of working too hard.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/133/E6145_495092_ebook_Main.png
If you've experienced a successful goal race, celebrate and enjoy that fact. Don't make the mistake of immediately refocusing on the next race. The longer the successful race, the longer you should relax and enjoy it!
Learn more about Fitness Running-3rd Edition.
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