Baltimore Ten-Miler Training
Dreaded Druid Hills 10K Training
Baltimore Marathon Pre - Training
Baltimore Half-Marathon Pre - Training

This training period commences Saturday, May 10, and runs through Saturday, June 28, 2008.

Goals:  Prepare runners to run in the Inaugural Baltimore Ten-Miler (target event) June 21,  or the Dreaded Druid Hills 10K June 28.  Provide program entrants enough base distance to confidently enter a full-fledged marathon training program in July if they so desire, or build into a half-marathon target race for the fall.

Training Area:  Druid Hill Park, Baltimore, Maryland.  Usually meet at 3001 East Drive, Baltimore, MD 21217 (next to the tennis courts and the Jones Admin Building), but will move on occasion when there is a conflicting event at that location.

Meeting Time:  7:30 AM Saturday mornings

 

 

 

 
 

 

 

 

 

 

 

 

 

 

 

 


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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:

  1. 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 100ís" can help  develop leg turnover.
  2. 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.
  3. 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.
  4. 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 400ís, 800ís, 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