3 PAX fought the Fartsack this morning to Post at the weekly Running/Rucking site known as Pursuit.
5 PAX showed at 0515 at the Arbo ABC store despite the RADAR and Forecast for heavy rain during the workout this morning. We took to the streets and hills of Raintree to see if we could build some running strength.
July 4th , American Independence Day, is a short 8 weeks from now. The plan is to build and continue fitness using a 5K/10K plan that will culminate in group or individual event on July 4th. First, the plan below, then some guidelines and explanation.
Please feel free to download and modify this Workbook. We will be using Sheet 1 – 8 week plan, and Sheet 2 – 24 week plan is there for a reference.
There may be some new terms like R-pace, I-pace, and T-Pace that will be unfamiliar with some looking at a plan like this for the first time.
First, target paces are established by going to this calculator and inputting a recent race or Time Trial result. Read Full Instructions, background and insight on how to use Jack’s calculator. If you don’t have a recent race result, I caution you from putting a Goal Pace into the calculator for a 5K or 10K race that you want to hit, for that could lead you into over-exertion, but it will at least give you a starting point. Fill to out the Table in the Worksheet and save a Copy for future reference. An App is also available for the calculator here – Google Mobile App, Apple Mobile App. The Mobile App is VERY handy to look at before a workout.
A loose guide:
The base for the plan is a 24 week 5K-15K plan by Jack Daniels PhD from the book Daniel’s Running Formula. The adaptions for our 8 week 10K Plan are to remove Phase 1 – the first 6 weeks of base building (average of 30min run on 5 days per week, with a long run on the weekend), to select weeks from each of the remaining 3 Phases, and to remove a 3rd Speed workout during the week.
There are other small changes to some workouts allow for F3-Swift workout principles to allow for regrouping and no man left behind, Preferring Time over Distance (not everyone has a GPS watch or track), and removing the “top end” of Interval quantity to keep to a 60minute workout and lower mileage. If you would like the Full workout, please visit the shared workbook and see the 2nd Sheet.
If the interval workouts here are too much mileage, I recommend cutting the number of intervals, not the pace or time/distance of each interval. As an example, instead of 4 x 5min intervals, try 3 x 5min intervals and use the rest as Easy Running. Some workouts call for a Range
Weekly mileage is individual to each athlete based on your Base Mileage (i.e. what is my average mileage over the last several weeks). Daniels and many other experts advocate for not increasing your weekly mileage at too great a rate – FLATTEN THE CURVE! This ranges from a conservative no more than 10 miles per week added every 3rd week to a slightly more progressive but still cautionary no more than 1 hour per week running increase. A large increase in weekly mileage can lead to Stress Fractures and other injuries.
The Long Run guidelines are based on Daniel’s recommendation that it should not be more than 25% of your Weekly Mileage. For some runners, this may mean 8 miles. For other runners, this may mean 15 miles. There is no hard cut-off to say that if you run 30% of your week in a single day, you’re going to be injured, but it’s a slippery slope to keep building most of your mileage into one day if it is not something you are used to. Do Bootcamps count as mileage? Perhaps, don’t be focused on the GPS miles during a Bootcamp, but perhaps use a conservative 3 miles per 45 minute workout. 4 miles per 60 minute workout. More miles if the Bootcamp was really running focused on the legs or actual running.
Swift will engage in a March and April training program from the mastermind of Tiger Rag.
A lot of this comes from the Training Program here: https://www.podiumrunner.com/training/blueprint-master-the-mile/
Here is a summary of the intro:
“Think back to your elementary school days and the first race you probably ever ran: the gym-class mile. Fast-forward a few years, through the countless 5Ks, dozens of 10Ks and the half-marathons and marathons you’ve completed. Racing the mile has likely been an afterthought unless you ran track competitively in high school or college.
Fortunately for those of us who weren’t on the track team, or who would like to return to the simpler racing of our youth, all-comer’s track meets are catching on in the U.S., and most meets offer that famous four-lap footrace. It’s also noteworthy that stand-alone, one-mile road races take place all over the country, offering an alternative to long-distance racing and a different way to connect with the sport.”
We’ve adapted this program to have a Tuesday Swift workout, and then a second weekly workout that you can do OYO or hijack some other F3 workout to do during the week. Once you have a baseline Mile Race goal from the first workout, you’ll go here to get an equivalent pace to train at when the plan calls for 5K pace or something similar – http://runsmartproject.com/calculator