Training Plan Explained

Easy Mileage

Run easy when there is no workout ~ pace that you can talk
Exception for beginners, there is a run-walk interval workout which should be treated as a very simple exercise → jog at easy pace → walk → repeat until time
The amount of mileage you do in the minutes you have allotted(beginner categories) or miles you have allotted(intermediate-advanced up) will build your aerobic base and help you get used to running
- Benefits
  - Decreases recovery time in between runs
  - conditions your body to running
  - decreases soreness
  - Prepares runner for workouts
  - Minimizes injury during season
  - So many more etc. etc.

Strides → acceleration to 5K race pace for about 4-5 seconds and then deceleration, should not feel strenuous at all
- Rest until you feel 100% and then do another stride
- These will help you get used to faster running in a non stressful way
- This is NOT a sprint, just an acceleration and a deceleration
All ON paces @ T Pace
What is T Pace? Threshold a.k.a the secret to distance running!
- Your body produces lactate as a byproduct of exercise because of a biological principle called anaerobic respiration
  - This is the acute soreness you experience during workout (i.e. think about the awful feeling when you run an 800m) BUT NOT the soreness you experience hours or days later
- Your threshold pace is the pace at which the rate your body produces this lactate matches the rate that it expels it
- There are many types of threshold paces but we are SPECIFICALLY talking about a pace that you can hold for about an hour and a half and can utter a couple sentences while running it
- NOT meant to be too hard, if you feel like it’s too hard, slow down! You do not want to be digging or exploding in these workouts
- Keep HR range from 160-180 if you have access to that information
Rest → different rest is prescribed based on your level. If you feel that the reps are too easy, decrease your rest but NOT your pace!

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