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RunnerSOPS: PreRace Workout/Training Schedule

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For Optimum Results/Performances:

- a SPECIFIC TRAINING PROTOCOL;

- and a SPECIFIC TRAINING SEQUENCE;

MUST BE FOLLOWED.

A Specific Training Protocol refers to the criteria/requirements

that each workout/exercise MUST FULFILL/MEET.

There are 3-Specific Criteria/Requirements:

1. repetitions must closely replicate the actual/expected race time;

2. as little rest as possible between repetitions;

3. total distance is equal to at least twice the distance of the event/race.

DESCRIPTION/DEFINITION of WORKOUTS:

SPEED WORKOUT:

Running Faster than Fast-Pace Time;

Repetitions are half the distance of the Fast-Pace Repititions;

Total Distance of All Repetitions is at least twice (2x) the Racing Distance;

FAST-PACE WORKOUT:

Running 1-2 Seconds Faster than your Race Pace Time;

Total Distance of All Repetitions is at least twice the Event/Race Distance;

SLOW-PACE WORKOUT:

Running 4-5 Seconds Slower than your Race Pace Time;

Distance of each Repetition is 1.25 to 1.5 times that of each FastPace Repetition;

Total Distance of All Repetitions is at least twice the Race Distance;

DISTANCE:

Continuous Run;

Distance of at least twice the Race Distance;

At a Steady Comfortable Pace, but is Approx.1.3 times the Race Pace.

RECOVERY:

Short Runs with Moderate to Light Energy Exertion;

Bicycling and/or Swimming.

REST:

Nothing – no energy exertion.

DURING THE REGULAR SEASON:

Prior to the Race/Meet/Competition on Saturday

What is the Correct Workout Sequence? (Only one workout per day)

Monday: (Speed / Fast-Pace / Slow-Pace / Distance / Recovery / Rest);

Tuesday: (Speed / Fast-Pace / Slow-Pace / Distance / Recovery / Rest);

Wednesday: (Speed / Fast-Pace / Slow-Pace / Distance / Recovery / Rest);

Thursday: (Speed / Fast-Pace / Slow-Pace / Distance / Recovery / Rest);

Friday: (Rest/Recovery/Distance);

Saturday: Meet/Competition/Race.

FOR HIGH PROFILE COMPETITIONS or CHAMPIONSHIPS: