I have included in this page two training plans for runners who have been running for some time (level 2), or have recently started running again after a break (level 1). The main goals of these two groups of runners are (1) to complete a 5k race in late September, (2) to improve their overall running form, and most importantly (3) to gain speed.
In case your goals are not among the ones listed above, do not follow these training plans. Or, in case you have the same goals, but have not run frequently enough in the last 12 months I recommend you to begin with an easier plan, that follows for instance the run/walk method.
These training plans were based on a plan published in the Women Running magazine by Eric Orton, featured in Christopher McDougall’s book Born to Run and the author of the training book The Cool Impossible. I have followed the plan myself in previous years and I have gotten excellent results.
In general a training plan follows a specific structure based on an introductory phase, a fundamental phase and a tapering phase. Both training plans have an introductory phase that spans 4 weeks. The goal of this phase is to build a running base and strength. All runs should be made at a very easy pace, that is a pace at which you can have a conversation while running.
The main differences between the levels 1 and 2 are the frequency and intensity. Level 1 is for runners that can only run 3-4 times per week, whereas level 2 asks runners to run 4-5 times per week. Regarding intensity, in level 2 workouts such as intervals and tempo runs are longer and more challenging than in level 1.
In both plans, at the end of the introductory phase there is a workout called 1 Mile Test. This workout is of great importance because it brings adaptability to the plans. Meaning that all the workouts in the fundamental phase will be adapted to the speed and effort that each individual runner can hold and follow.
To understand this better let me explain the idea of the test. It is there to help every runner understand her/his speed zones. We all have speed zones, these are basically paces at which we can complete a 5k, and 10k or even a marathon. The speed you run at for a 5k race will be way faster than the pace you would hold for a marathon. Therefore the 5k speed zone is more challenging than the marathon speed zone.
1 Mile Test
The test is best performed at a track. If you don’t have access to one, look for a very flat, well-measured path.
WARM-UP: 12–15 min. very easy jogging followed by 4 x 30 sec. pickups, building speed to a moderate/fast effort, with 1 min. rest in between. Then run 2 min. at a moderate effort with 2 min. rest just before the mile.
THE TEST: Reset your watch to record only this part. Run 1 mile as fast and as steady as you can. Avoid starting out too fast and slowing way down at the end. Aim for a consistent pace. Stop your watch at the finish—use this time!
COOL-DOWN: 5–10 min. easy.
After the test you have your 1 mile speed. The next thing you will do will be to determine your speed zones.
DETERMINE YOUR SPEED ZONES
1-mile pace = _______ We will now call this 1MP.
Convert time to decimal, so 9:30 would be 9.5, for example, and then convert the results back to times. For each speed zone, your pace should be between A and B.
Speed Zone 1 (easy/recovery pace)
1MP x 1.35 = 1A
1MP x 1.30 = 1B
SPZ 1 = 1A to 1B
Speed Zone 2 (marathon training pace)
1MP x 1.25 = 2A
1MP x 1.20 = 2B
SPZ 2 = 2A to 2B
Speed Zone 3 (half-marathon training pace)
1MP x 1.19 = 3A
1MP x 1.15 = 3B
SPZ 3 = 3A to 3B
Speed Zone 4 (10K training pace)
1MP x 1.14 = 4A
1MP x 1.10 = 4B
SPZ 4 = 4A to 4B
Speed Zone 5 (5K training pace)
1MP x 1.09 = 5A
1MP x 1.05 = 5B
SPZ 5 = 5A to 5B
Speed Zone 6 (1-mile training pace)
1MP x 1.04 = 6A
1MP x 1.00 = 6B
SPZ 6 = 6A to 6B
Speed Zone 7 (fastest effort)
1MP x 0.99 = 7A
1MP x 0.95 = 7B
SPZ 6 = 7A to 7B
Now that you have your speed zone paces you are ready to begin with the fundamental phase of the plan. The workouts in this phase are designed to help you gain speed and build strength. Therefore as the weeks pass they will become more challenging, but since it will be gradual, you will be able to follow them, trust me! A good summary of this phase is “getting comfortable with being uncomfortable”. You will soon understand why. 🙂
It is important to notice another feature of the training plans: the recovery weeks. These weeks are there for you to rest and recover from the hard workouts of the previous weeks. So do follow them! During these weeks take time to rest and do some stretching.
In the workouts, there are a few abbreviations. For instance, 20 min in SZ1 + 5x30sec building speed to SZ4 by the end of each rep. w/1 min RI. Means run 20 minutes at the SZ1 pace and then run 5 times for 30 seconds at the SZ4 pace. Between each repetition allow for 1 minute recovery. Another example, 4-5×3.5min in SZ5 w/3 min RI, means make 4 or 5 repetitions of fast runs at SZ5 for 3.5 minutes and allow 3 minute recovery (at this point you can walk if you need to) between each repetition.
The tapering phase occurs during the last 2 weeks of the plans. During this time, there are less workouts to complete, so that the body can absorb the training, recover and be ready for the race!
Some final notes before starting the program. Try to always incorporate a daily warm-up: 10–15 minutes at a pace slower than SPZ 1 before each workout. The speed zones give you an upper (A) and lower limit (B) to aim for, so you can take into account how you feel, the terrain, the weather, etc. Don’t stress about precisely hitting the specific zones. As you gain experience, it’ll be easier to dial into what the speeds feel like. Try not to look at your watch every 2 seconds. In the plans, RI stands for “rest interval”, when you recover before your next speed interval. The more difficult the speed interval, the easier the RI should be. Feel free to walk!
Finally, If you want to run more mileage, keep the pace at SPZ 1 or slower. Don’t increase the long run each week. Keep steady and consistent week to week. Always cool down 2–7 minutes based on how tough the workout is, and bring the pace down to SPZ 1 or slower.
Happy running!