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TRAINING PROGRAMS
2005
Falls Road
Baltimore Marathon Course Twenty Miler Pix
Falls Road Training Group at Annapolis Ten-Miler
2005
2006 Program Cost - $25. Requires joining the Baltimore Running Coalition,
and RRCA Club. We get our insurance coverage for all our programs through
the RRCA, and in order to acquire the coverage we need participants to be
members of an RRCA organization. Details
HERE
Overall Falls Road Training Philosophy for those who want to improve:There
are many different coaches out there, and many different ideas. However, here at
Falls Road Running, we have a generic philosophy of training that should apply
to all distance.
First of all, your training should be event oriented, yet diversified. For
example, someone training for a marathon should have an entirely different
mindset than someone training to PR in a 5K. Nonetheless, in each event there
are certain areas that need to be addressed.
For Example, the 4 Key training regimes in the Gospel According to Falls
Road:
- Speedwork on the track: The key to getting faster. The more leg turnover
that you can teach yourself to generate, the faster you will get. This can be
very useful in final stage kicks. 800 meter and 400 meter repeats on the track
will build strength, while 200meters and 100 meter "Flying 100’s" can help
develop leg turnover.
- Tempo runs on the track or trail: By trail I am referring to the NCR Trail
in Northern Baltimore County because it has mile markers posted. Shorter than
race distance at goal or faster pace is the norm here. For example, if you are
training for a marathon, a ten-mile tempo run is a good idea. If you are
training for a 5K, perhaps a two-mile tempo run on the track is a better idea.
- Hill repeats: The hills are your friend. Run them religiously and hills
will make you stronger, faster, and bolder. Avoid the hills and you will watch
your competition leave you on race day.
- The Long Run: Usually thought of in the mindset of the marathoner, the
long run (or over-distance run) serves to build endurance and confidence that
you can go the target distance. Example: someone aiming for a ten-mile PR may
routinely run 12 to 16 mile runs at slower than goal pace to build strength
and confidence.
Training at the limits of your capacity allows you to race to your maximum
potential. Example: A runner who can run an 80 minute ten-mile can probably
easily run a 25 minute 5K. If that runner never trains to run a 7 minute pace by
running 400’s, 800’s, and mile repeats, then the 5K time will not improve until
the runner has not challenged themselves to improve to their capacity.
Baltimore
Marathon:
O'Doul's
Treadmill Course:
Training for O'Doul's
5K (mid-March) on a Treadmill
Sure, it's cold, wet and raining out there, but if you want to you can train to
run well at the first major 5K of the Baltimore racing season by using a
treadmill.
First, remember that the O'Doul's course goes uphill very briefly, then falls
away on a long downhill for almost a mile. A brief rise by the Maryland
Science Center is followed by a drop on Key Highway to the corner of Federal
Hill, then flat to the turnaround. You have to run back up the hill to the
Science Center, then a bit of a downhill, but when you hit the Inner Harbor
Pavilion area it's all flat to the finish. So here goes:
Most people go out too fast in a 5K, but at O'Doul's that isn't necessarily bad
because of the steep downhill first mile. However, since most people go
out too fast and then slow down, the following program is designed to send you
out at slightly slower than target race pace.
You should do two speed/strength workouts a week in addition to your other
running and cross-training. One should be a tempo run over varying terrain at
race pace, and the other a series of interval workouts.
Workout one--The Tempo
First, warm-up for ten to fifteen minutes. If you can't use a treadmill,
use a stationary bicycle, elliptical trainer, or stairmaster to get the
cardio-vascular system working and the leg muscles loose and warm. Then
reset your treadmill to zero, and start your run at the following paces:
Goal Break 18:38
Break 20 Break 21:45 Break 24:50 Break
27:58
(sub 6)
(6:26) (sub 7)
(sub 8) (Sub 9)
Treadmill Pace
in
MPH 9.5 MPH
9 MPH 8.5 MPH
7.5 MPH 6.5MPH
Run for 0.10 miles, then set the incline button for a 5% grade.
Run for 0.10 miles at 5%, then reset your incline to 0%. (0.20 elapsed distance)
Continue to run at your designated pace until you reach 1.00 miles.
Set your incline button to 5% for 0.30 miles. (1.3 elapsed distance)
Set your incline button to 0% for 0.40 miles. (1.7 elapsed distance)
Set your incline button to 5% for 0.30 miles. (2.0 elapsed distance)
Set your incline button to 0% for 1 mile. (3.0 elapsed distance)
Cool Down
Workout Two--400 Intervals
To do this workout, warm-up as before. Start the treadmill and run .25
miles at Recovery Pace. Every .25 miles you should increase your speed to
run hard at Fast Interval Pace.
Goal Break 18:38
Break 20 Break 21:45 Break 24:50 Break
27:58
(sub 6)
(6:26) (sub 7)
(sub 8) (Sub 9)
RECOVERY PACE
8 MPH
7.5 MPH 7.0 MPH 6.0
MPH 5.0 MPH
FAST INTERVAL
PACE
10 MPH 9.5 MPH
9.0 MPH 8.0 MPH
7.0 MPH
Start at 0 to .25 Recovery Pace
Hard .25 to .50 FAST INTERVAL PACE
.50 to .75
Recovery Pace
Hard .75 to 1.0 FAST INTERVAL PACE
1.0 to 1.25 Recovery Pace
Hard 1.25 to 1.50 FAST INTERVAL PACE
1.50 to 1.75 Recovery
Pace
Hard 1.75 to 2.0 FAST INTERVAL PACE
2.0 to 2.25 Recovery Pace
Hard 2.25 to 2.50 FAST INTERVAL PACE
Cool down from 2.5 to 3.0 miles
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