Ready to Love The Run You’re With? We thought so!

Grab the PDF here.
(It will print horizontally, not vertically.)

A couple of notes for those of you who train by time or heart rate:

1. If I want to run by time, how do I use the program?

For easy runs: Take your average easy pace, and multiply that by the mileage for the day.

Example:
You run about 11:00 minute/mile, and have 3.5-4 miles on the schedule.
3.5 x 11=38.5 and 4 x 11=44, so you’d run somewhere between 38-45 minutes that day.

For tempo + interval runs:
Easiest to run the warm up and cool down for time (your average easy run pace) and keep the mileage part in place for the tempo and interval pieces.
If you’d rather convert tempo/intervals to time, take (or guess) your average 10k race pace, and use that number as one mile.
Let’s say your average 10k race pace is 9:45/minute per mile.

Tempo example:
Workout is 3 x (.7 mile tempo/.2 mile easy)
.7 mile x 9:45: about 6:50
.2 mile x 9:45: about 2:15
Tempo workout by time: 3 x (6:50 tempo; 2:15 easy)

Interval example:
Workout is 2 miles: 1 min. @ 5K pace/1 min. easy
2 miles x 9:45: 19:30
Interval workout by time: 1 minute @ 5K pace/1 min. easys for about 20 minutes.

2. If already I know my heart rate zones, how can I adapt the program to use them?

All easy runs, warm-ups and cool downs: Zone 1-2.
Tempo runs: Zone 3.
Intervals: Zone 3-4.
Hill repeats: Climbs will be Zones 2-4, depending on the length of the climb; recover to Zone 2 before climbing again.
Race pace miles: Zone 3-low Zone 4.
Strong Finish: low Zone 3 (after an Easy Run in Zones 1-2).
Strides, Train Like a Mother Circuits, Cross Training, Pick Ups: Don’t worry about zones; that said, keep cross training sessions mostly in Zones 1-2.

*Note: Not all the programs have all these workouts.