California Track & Running News Sept–Oct 2013, Volume 39 NUMBER 3 | Page 27

CTRN-SeptOCT2013__Layout 1 9/18/13 7:51 AM Page 27

grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.
To determine your tempo run pace, add a half-minute to your present mile pace for a
5K. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds,
and your tempo run pace is 6:30-per-mile.
Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts
on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up, 8 hill repeats (run 200 yards uphill, turn, jog downhill to the
start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150
yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool
down. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yards
and then do your 1-mile easy cool down.
Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,
jogging back to the start after each, no rest between; cool down.
Saturday: Easy 30-minute run, or a 5K race for high schoolers, 8K for college runners.
Sunday: Long, easy run, 65–70 minutes, on grass or dirt with friends.

!'
"
You now have 3 months of solid training behind you. Keep the days between racing
and hard days relaxed. Now it’s time to focus on your racing. How are you feeling?
When do you tire? When do you kick? Try some different approaches.
Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on
grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.
To determine your tempo run pace, add a half-minute to your present mile pace for a
5K. So if you can run 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds,
and your tempo run pace is 6:20 per mile.
Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts
on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up, 9 hill repeats (run 200 yards uphill, turn, jog downhill to the
start. Repeat 8 more times, no rests); on the flat at the bottom of the hill, try for 8x150
yards as easy strideouts, jogging to the start, no rest between; 1-mile easy cool down.
Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yards and
then do your 1-mile easy cool down.
Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass,
jogging back to the start after each, no rest between; cool down.
Saturday: Easy 30-minute run, or a 5K race for high schoolers, 8K for college runners.
Sunday: Long, easy run, 65–70 minutes, on grass or dirt with friends.
Weeks 13–16 available next issue.

September–October 013 • ct&rn
27

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