5 Months to 5 Miles Relay Training Program
Weeks 1-4: Preparatory Phase

Training Plan Basics
Weeks 1-4: Preparatory Phase
Weeks 5-8: Endurance Phase
Weeks 9-12: Endurance/Strength Phase
Weeks 13-16: Strength Phase
Weeks 17-20: Sharpening & Tapering Phase

If you are following the full 5 Months to 5 Miles plan, the following section begins July 28, 2008; however participants can start the program at any time.

Training Pace
To be sure you're running at the desired pace is to use a heart rate monitor, but many simply learn how their bodies feel at certain paces. The following information describes the approximate percentage of max heart rate, or the “feel” of each type of the various factors at a given pace.

Easy: Easy occurs about 60-72% of your maximal heart rate (MHR). It is a good recovery pace between faster workout days, and is a "normal" aerobic training pace. When this “talk” pace is held for longer runs, it's a useful way to rely more on fat for energy. The long runs are about putting in time on the body than pushing intensity. They help you become accustomed to fluid loss and other stresses. Easy pace is where all training begins—and should remain several weeks before introducing faster running or walking. Focus on light foot turnover and rhythmic breathing.

Threshold: About 80-85% of MHR and provides quality training with limited stress. For many, it's slower than 5K pace by about 20-30 seconds per mile. As "tempo runs," they should feel comfortably moderate, or moderate to hard for more Advanced runners. Threshold pace can be also be used for hill repetitions or intervals. This pace can help improve the ability to clear lactic acid waste from the blood. Avoid training in this intensity more than one to two times per week.

Interval: This is an uncomfortable or a hard effort over short distances, about 85 to 90 or to 98% of MHR for brief periods and should not be longer than 3 to 5 minutes. Intervals can help train the body through prolonged periods at a high effort. Pace should approximate effort you could not keep up longer than 15 minutes. This is not all-out running. Faster than this pace will cause fatigue and high risk for injury, plus compromise your next training day.

Repetition: Faster than interval pace, these very hard efforts are used to get your body moving smoothly at a fast pace. Racing requires running economy and speed. This pace can help improve the mechanical aspect of training to replicate race-day. These should be limited, and attempted by advanced or more experienced runners, and require full recovery between each repetition so that each one is completed at the same pace.

Each pace helps ensure a safe training regimen over the next 20+ weeks in the most efficient way. Basic runners: just put in the time at an easy to moderate foundation pace! Intermediate and Advanced runners: Long and foundation runs should be about 50-75% of total weekly mileage, threshold runs about 6-8%, intervals around 5-6% and repetition pace roughly 5%.

Every fourth week is recovery! Reduced training allows the body to adapt and prepare for coming weeks. 5K tune-up races will be included in the schedule. If you can't find a 5K on those weeks, run a 1.5 to 3 mile time trial instead.

Workout Key

• W/R = Walk/Run
  Alternate 2 minute walks with 2 minute jogs for time duration.
• Fdn = Foundation
  Steady, comfortable, easy to moderate aerobic “talking” pace.
• Stds = Strides
  20-second “relaxed” form sprints with 60-second jog or walk recovery.
• Lng = Long
  Run at or easier than foundation aerobic runs.
• H Reps = Hill Repetitions
  Short hill efforts near max effort, with 2 minute jog recovery.
• Fartlek
  Foundation run with random 30-second up to 2 minute “pick-ups” inserted at a pace you could sustain five to seven minutes; full recovery between each.
• Tmp = Tempo
  After a long warm-up and before an easy cool-down, tempo pace is held.
• Mi = Miles
  Warm up, run “x” miles at threshold or tempo pace, recovery between each mile with a very easy ¼ mi jog, cool down at least 5’ after main set.
• Int = Intervals
  1’ to 3’ intervals at roughly 85%, or 90>95%, or at 5K pace, with 1’>3’ easy walk or jog recovery of equal time of the work effort. This workout always includes easy warm up and cool down of >10’.
• ' = minutes
• " = seconds
• XT = Cross training
  Foundation or easy effort in choice of: pool running, elliptical training, bicycling (indoor or outdoor) or choice.
• ST/Flex = Strength/flexibility
  Incorporate movements with functional carryover to running, such as forward lunges, core strength movements, run drills and hills to build stride power. Keep basic and simple, with 5 to 8 different movements.