Types of Workouts
Tempo Runs:
On Mondays tempo runs are on the schedule. Tempo runs are
to be done at 5k – 10K goal race pace. The goal is to be working at your
anaerobic threshold which is approximately at 80 % of your max heart
rate. By doing Tempo runs in the early part of your season you target
aerobic strength and it should lower the pace that you begin to operate anaerobically. These should be hard days.
Effort:
On different days the schedule asks for different levels of
exertion to balance your total weekly workload and follow a gradual
progression. Use the following as a guide.
Easy-Medium:
These are
recovery days and should always follow hard efforts. Begin the run at
about 2-2 1/2 minutes slower than your fastest mile and by the end of
the run you should be about 1:40 slower than your fastest mile. Your
average heart rate should be between 50% and 70% of your max heart rate.
Medium:
These are general mileage runs and should be average about 1:30
slower than your fastest mile. Your average heart rate should be between
60% and 75% of your max heart rate.
Medium Hard:
approaching threshold
pace, heart rate is between 75% and 80% and you are going about 1:00 –
1:20 slower than your fastest mile.
Hard:
Though not a top end sprint,
this pace is quick, especially when the interval (time you are going
hard) is short. For the 2 on and 1 on workouts this should be
approaching your mile race pace. For the tempos, you are should be
between 2 mile goal pace and 5k goal race pace.
Hills:
You should find a
moderately steep hill, preferably grass that lasts about 30 seconds. You
should be sprinting up with driving knees and arms.
You may substitute races on the “Harrell Racing Series” for Tempo
Runs. If you rerrange your weeks, make sure that you don’t do workouts
back to back and try to keep a recovery day between workouts and long
runs. Do your best to follow the “plan” in the order it is written.