1. Take a recent race result and set a realistic goal of improvement.

For Example:

"I just ran a 5k in 19:10, so I am going to set my 'Goal Race' at 5k and my 'Goal Time' at 18:55 (a 15sec improvement)."

Make sure you use a result that is 1-2 steps above or below your goal race distance. So you can use a 3k or 5k result to determine your 10k training paces but you would not be able to use an 800m race to determine your Marathon training paces. You could however use your 800 to determine your 1500m training paces. So, make sure you do a time trial or early season race to determine your starting point. You can also use last years results if you are an experienced runner.

2. Use our unique progressive training system to progress your fitness from your current fitness toward your goal fitness with the confidence that you are working toward your goal.

Check your EARLY SEASON (95% - 98% of race pace) workout paces for the first 8-10 weeks of your season, MID SEASON (100% of race pace) workout paces for the next 6-8 weeks of your season, and then sprinkle some LATE SEASON (102% to 105% of race pace) workouts into the final 6-8 weeks of the season mixed with some MID SEASON (100% of race pace) workouts.

Note: Every workout will not be at these paces during each stage of the season. These paces and EARLY/MID/LATE season designations are to give you an understanding of what to focus on in each phase.

3. Here are a few example workouts for 5k Training:

General Training

Recovery Running: 35mins to 1hr 20mins depending on the day (Zone 0 to Zone 1).

Moderate Running: 35mins to 1hr 30mins depending on the day (Zone 1 to Zone 2).

Fundamental Training (Focus for first 8-10 weeks)

Tempo/Threshold Running:

• WORKOUT WARMUP, 6K-20K Progression from Aerobic Threshold to Anaerobic Threshold (I call this Zone 2 to Zone 3 and even to Zone 4 (100% of 10k Race Pace)).

Long Runs:

Progressing all season with the following example of progression. Running 1 long run per week. Also, I think that the world of Marthon Running has been most influenced by the progression of quality long runs. You can think of the long runs as easy for a very young athlete and then as the athlete gets older you will want to progress the long runs in volume and intensity. I like to build the long run in volume and then start rotating weeks between 2hrs and 90mins where the 2hrs steadily introduces more of the long run at Zone 2 until you are doing 3miles easy jogging, 12miles Zone 2, 2-3miles easy jogging and then the 90mins progresses from Zone 1 to Zone 2.5 progressing slowly the entire run. The 90mins sometimes goes to Zone 3 if the athlete is "feeling good"

Below is an example of 11 weeks progression of the Long Run:

• 40mins, 70mins, 90mins, 1h 40mins, 1hr 50mins, 2hrs, 90mins, 2hrs, 90mins, 2hrs, 90mins

Also, cross training, or other training that allows you the base to complete the Special workouts can fall into this category.

Long intervals can go here too like the one below:

• WORKOUT WARMUP, 3000m + 2X2000m + 5X1000m + 6X500m w/3' after 3k and 2k, 2' after 1k, 1'30" after 500, WORKOUT COOLDOWN

Any Fartlek workouts can be considered Fundamental as well.

Special Training (Focus for next 6-8 weeks)

• WORKOUT WARMUP, 3000m + 2000m + 1000m 98% of 5K RP or faster w/5' to 6' rec, WORKOUT COOLDOWN
• WORKOUT WARMUP, 10X800m w/2' rec 102% of 5k RP or faster, WORKOUT COOLDOWN
• WORKOUT WARMUP, 2(6X1k) w/2'30" rec w/5mins between sets 98% of 5k RP or faster, WORKOUT COOLDOWN
• WORKOUT WARMUP, 20X400m w/1' rec 105% of 5k RP or faster, WORKOUT COOLDOWN
• WORKOUT WARMUP, 2mile 98% of 5k RP + 4X1mile w/2'30" rec alternating 92% of 5k RP and 98% of 5k RP, WORKOUT COOLDOWN
• WORKOUT WARMUP, 6X1mile w/2'30" rec 98% of 5k RP or faster, WORKOUT COOLDOWN

Specific Training (Focus for last 6-8 weeks)

• WORKOUT WARMUP, 10X600m w/2' rec 105% of 5k RP or faster, WORKOUT COOLDOWN
• WORKOUT WARMUP, 15X400m w/45" rec 105% of 5k RP or faster, WORKOUT COOLDOWN
• WORKOUT WARMUP, 3X2k w/3' to4' rec 102% of 5k RP or faster, WORKOUT COOLDOWN
• WORKOUT WARMUP, 4X2k w/3' to4' rec 102% of 5k RP or faster + 1K 102% of 5k RP with the last 400m faster, WORKOUT COOLDOWN
• WORKOUT WARMUP, 8X1k w/2' rec 102% of 5k RP or faster, WORKOUT COOLDOWN
• WORKOUT WARMUP, 8X800m w/2:00 recovery, after each 800m run 4X60m Hill sprint with jog down recovery, WORKOUT COOLDOWN <the full workout is 8X800m and 28X60m hill sprint>
• WORKOUT WARMUP, 3 sets of 3X600m w/1:30 rec and 2:00 after each set, between sets run 6X80m Hill sprint with jog down recovery, WORKOUT COOLDOWN <the full workout is 9X600m and 18X80m hill sprint>
• WORKOUT WARMUP, 5X1200m w/1' rec + 800m free, WORKOUT COOLDOWN