Base Training
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 30 min run strength | 30 min bike | Interval 6x400 | Strength | 50 min long run | Cross |
| 2 | Strength | 45 min run | Cross | 30 min run strength | 30 min tempo | Rest | Time trial 1,500 |
| 3 | Rest | 30 min strength | 35 min bike | Interval 7x400 | Strength | 60 min long run | Cross |
| 4 | Strength | 45 min run | Cross | 30 min run strength | 35 min tempo | Rest | Time trial 3,000 |
| 5 | Rest | 30 min run strength | 40 min bike | Interval 8x400 | Strength | 70 min long run | Cross |
| 6 | Strength | 45 min run | Cross | 30 min run strength | 40 min tempo | Rest | Time trial 5,000 |
| 7 | Rest | 30 min run strength | 45 min bike | Interval 9x400 | Strength | 80 min long run | Cross |
| 8 | Strength | 45 min run | Cross | 30 min run strength | 45 min tempo | Rest | Time trial 8,000 |
| 9 | Rest | 30 min run strength | 50 min bike | Interval 10x400 | Strength | 90 min long run | Cross |
| 10 | Strength | 45 min run | Cross | 30 min run strength | 50 min tempo | Rest | Time trial 10,000 |
Most training programs—mine and those of other coaches—are goal-oriented. You train for 12 weeks and show up at the starting line of a half marathon. Or train a half dozen weeks more and run the classic 26 miles 385 yards. But what happens if that goal vanishes, your goal race canceled because of the pandemic? Unfortunately, that has happened to a lot of us this last year of sorrows. The Boston Athletic Association postponed its marathon from April to September, then cancelled until April 2021, then finally to October. Many other races from 5K to 50K did the same. As I write this, I am worried about the Berlin, Chicago and New York City marathons as well as a lot of smaller races at various distances from 5K and up. Yes, you can continue to follow the training programs leading to those races, but motivation becomes difficult without a shining light at the end of the training tunnel. Here is my newly created Spring Training Program. No race goal, but following this 10-week program (also available in an interactive version through TrainingPeaks) will provide structure to your training until the pandemic slides into our rear vision mirrors. Use our app for your next training program.
My Spring Training Program features 10 weeks of training, but broken into five 2-week segments. Here’s the pattern. You train for one week, then move to a second slightly different week of training. Then back to another 2-week segment with a little bit harder training, but not much. Remember, with no race goal, we can live in the moment: training for fitness, rather than to achieve a PR or BQ or other goal.
Rather than telling you how many miles (or kilometers) to run each day or week, I suggest that you think in minutes. If Saturday’s long-run workout is 60 minutes, some runners may be able to cover 10 miles in that hour; others will be able to complete half that distance. Don’t sweat it. That’s okay. We’re all in this together.
Many who consider ourselves pure runners sometimes think, we really should try strength training some time. Now is that time! My Spring Training Program suggests gym workouts two days a week. Run for half an hour, then stop at the gym. Or devote a full day to strength training. I usually recommend light weights and high reps, but you need to determine what works best for you, sometimes with the aid of a personal trainer.
Looking for a slightly different aerobic activity than running, I favor bike riding. But the third triathlon discipline, swimming works well too. In Florida I have access to a chest-deep pool so after my gym workout I both swim laps and run laps. Don’t overlook walking on cross-training days.
I was a track athlete before switching to the roads. I’m used to running in circles on a track. Not all runners are. One advantage of running at a track is that you can stash your bottle of fluids beside the track and grab a cooling drink every lap or two. A very important option in the summer.
Once you reach an hour, you enter long-run territory. Although this is not a progressive program, the long run in Week 1 is just under an hour (50 minutes) leading to a long run of 90 minutes in Week 9.
With very few races available during the pandemic, you need to create your own. I suggest a time trial every other weekend, beginning with 1500 meters (the metric mile) and continuing with 3000, 5000, 8000, and 10,000 time trials every other week. But don’t kid yourself; time trials are not easy to run without dozens of runners around you and crowds cheering. You need to focus to stay on pace.
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