Monadnock Regional Milers

The Milers have a new forum that is still currently a work in progress. It may need some tweaking but what it really needs are some users. Click on the link, sign up and start chatting it up with Monadnock Area runners.

 

Track Training Schedule								NOTES
Build a base month		30-Mar-05						All month at 5k pace.
		06-Apr-05		6 x 400/400				An easy start.
		13-Apr-05		4 x 800/400				(Even #s a couple of seconds quicker
		20-Apr-05		400 800 1200 1600 / 400				The 1-2-3-4 ladder.
		27-Apr-05		400 800 1200 1200 800 400/400				Pick one to run fast.
Long and strong month								Work toward faster pace.
		04-May-05		12 x 400 / 400				even #s at optimum
		11-May-05		4 x 1200 / 400				try one fast one
		18-May-05		2 x 400 800 1200 / 400				the 1-2-3 ladder, twice
		25-May-05		3 x 1600 / 400				mile repeat night
Technique month								Technique work for anyone on request
		01-Jun-05		4xin/out, 4 "horseshoes", 4 "lap and a half"/200
		08-Jun-05		technique sprints, 5x200, 5x600
		15-Jun-05		technique sprints, 4x200, 4x800
		22-Jun-05		4 x 200/200, 10 x 400 / 400
		29-Jun-05		Speed play: 10x in 40 minutes				work on technique
Beat the heat month
		06-Jul-05		10 x 2 minutes fast, 2 minutes easy				Chillablay wine night
		13-Jul-05		6 x 800, reverse direction				Melon night
		20-Jul-05		2 x 200, 400, 600, 800 / 200
		27-Jul-05		Relay night
Runner's choice month		Runner's choice month
		03-Aug-05		1 mile Indian File, Relay Night			Watermelon
		10-Aug-05		6 x 200/200, 6x600/200, reverse direction			Chillablay wine
		17-Aug-05		Ladder: 2 x 2, 4, 6, 8
		24-Aug-05		5 x 800 / 400
		31-Aug-05		4 x 1200 / 400			Quick one before Labor Day
Marathon month
		07-Sep-05		3 x 1600 / 400
		14-Sep-05		4 x 1200 / 400
		21-Sep-05		8 x 400 / 400
		28-Sep-05		3 x 600 / 200, relay races				Pizza!

XT is an abbreviation for Cross Train

XT is an abbreviation for Cross Train

5K/10K Training 5k Training Schedule | 10k Training Schedule Don't wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Start with jogging one to two minutes and walking two to three minutes. As your training level increases you can adjust your run/walk ratio to running 5 minutes/walking one minute on your long runs. Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you'll feel tired but strong at the end. The conservatism will allow you to recover faster. Every other day you can cross-train instead of walking. Cross country ski machines, water running, cycling, and any other other mode which you find fun and interesting (but non-pounding) will improve overall fitness. Stay conversational on all of your exercise sessions. This means that you should be exerting yourself at a low enough level that you could talk. It's okay to take deep breaths between sentences, but you don't want to "huff and puff" between every word. As the runs get longer, be sure to keep your blood sugar boosted by eating an energy bar (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.