The Program

Ok so here it is, like a said before this was a 3 week process in which I did nothing but research books and browsed web sites. I started my search on the bases of periodization, which is different stages or phases a athlete will go through preodically leading up to a goal race or season.

I will have 7 total stages that I will go through I will go into detail with them later but they will be in order-Rest and Recovery, General Strength, Sport Specfic Strength, Running Specfic Movements, Fine Tuning, Maintance, and The Final Build Up.

The running plan is three days a week interval, tempo, and long runs. They will be done Mon, Wed, and Fri. Normally most running plans are 5 to 6 days a week with lower milage each day and every run accept one(which is a long run) is normally done at an easy pace. I tried this type of training and found that it did not work for me. I have come to find that if I have one day between the runs I am more rested. However this does mean that I will have to aquire more miles per day oposed to having to run less miles per day but more days per week.

Now Tues and Thurs will be a strength an crosstraining day. Depending on what phase I am in will depend on the type of movements, reps, sets, and rest I do. Some runners may choose to exclude strength training from their program, but I have found a lot of benfits of strength training. The biggest is preventing injuries like runners knee and achilles tendonist.

One more reason has to do more with oxygen consumption of muscles. Anyone who knows anything about running has probly knows that if they can raise their V02 max (which is just a fancy word for the amount of oxygen a muscle can take in) they can run longer and faster without as much strain. So it would only make sense that if you have more muscle or can keep the muscle that you have you have more of a VO2 max than someone who has less muscle.

Now I'm not talking about 1 rep max lifting or max effort lifting that would be on the complete opposit end of endurance an would not be smart to try an use when you are trying to focus on endurance. However using a smart approach to weight training to focus on the phase that your in, in your training could help you greatly.

Also I'm using two different types of runs in my program that normally are not included in runners scheduling unless their experenced. Which is tempos and intervals, for everyone who doesn't already know ill explain what these two types of running are.

1. interval-basically these are shorter runs done at a faster pace to increase lacatate threshold, speed, and vo2 max. you can etheir jog/walk a certain distance between the shorter runs to recover or just completly stop. Usually the time rested matches up with the time spent working.Ill be using both methods of jog/walk and complete stop to rest.

an example of this is- a 400m run followed by a 400m jogg repeated 4 times

2. Tempos-these are runs that are done at a longer distance than an interval 2 mile+ and are ran at a slower pace than intervals but a faster pace than a long run. The purpose behind these is to get you to run at or just below your lacate threshold(this is the point in which oxygen can be supplied to your muscles once you go past this point your muscles start to tighten an a burning sensation come) in doing this it trains your body to get rid of lactate acid faster and consume more oxygen.

The last run is one every single running program you'll ever come across will advocate. Its the long run, its pretty simple concept really if you wanna go long you have to do a run that does just that. Basically its at a much slower pace than the other runs an can last anywhere from 30 mins to the shortest to 1 hour and 30 mins or longer.

These are what build your endurance but they can also get you hurt if your dumb enough to go to far to soon. Once you start getting past an 1 hour and 30 mins it would be wise to consume some type of a carb gel drink because you could get depelted.

The last thing I will talk about is my weekly milage. I'm goin to start at 6 miles a week and work up to 30+ miles. Ill be using a 1 mile increase a week progress and every third week ill drop back 2 miles to alow for a slighty recovery an then continue to build after that.

example 15,16,17,15,17,18,19 miles per week

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