Running/Training Groups

Each store welcomes runners of every level (beginner/intermediate /advanced) to FREE group runs throughout the week!

Training Plan Resource

This resource will be as valuable as the miles you will put in. It’s time to read through it and really understand all the ins and outs of what this training plan has to offer!

While the distances and workouts were designed to work with varied experience levels, the plan is yours to fit to meet your own needs to get you your desired results. You’re driving this bus. You will get out of it what you put into it.

IT’S NOT JUST ABOUT DISTANCE

This training plan is built to help you maximize your efforts on race day through speed/intervals, strength, endurance and recovery.

THIS PLAN CAN WORK FOR YOU

Your schedule varies. So does the weather and how you feel, but here are a few things to keep in mind as you modify this plan to your needs:

  • Speed/Intervals, Strength and Endurance Runs are essential parts of the plan to maximize your training.

  • Recovery days – use them to break up your speed and endurance runs to avoid doing speed and endurance runs on back-to-back days. Use Recovery days as you choose. You can run a few miles, cross train or take a rest day. We recommend running on two of your four Recovery Days.

TRAINING STARTS WHEN YOU START

We will gear our training to the Louisiana Marathon or other mid-to-late January half or full distances.

Your Weekly Workouts

We are going to focus on four themes / types of workouts each week during our training. Each one is just as important as the next one and will enhance your overall race-day performance by making you stronger, faster and able to endure longer - and stay well rested and recovered throughout!

Speed / Intervals

Building strength through speed training is important as you prepare. Throughout this plan you’ll be introduced to a variety of speed workouts and drills that will make you faster

Strength

Shorter run segments done at race pace and below will make you stronger and fitter. These are referred to as tempo runs. Hills are great strength/muscle builders. Get stronger and build lean muscle using resistance, bodyweight, and equipment. These workouts will strengthen the body to prevent injury and improve athletic performance.

Endurance

You need endurance training to help prepare your body and mind to go the distance on race day. You will work on endurance with weekly Long Runs.

Recovery

Building strength through speed training is important as you prepare. Throughout this plan you’ll be introduced to a variety of speed workouts and drills that will make you faster

Run Terms

Here are some running-specific terms you’ll hear at group runs or see referenced throughout this plan. It’s important to understand the different types of workouts and runs that this plan includes in order to get the most out of the your training journey.

  • The best way to improve your fastest pace is to work on it for brief periods in a series of speed intervals. They can be the same length and pace with the same amount of recovery time, or involve various distances, paces and recovery periods.

  • Strength runs are longer intervals - typically miles - at faster than race pace. Tempo runs build strength. Get stronger and build lean muscle using resistance, bodyweight, and equipment. These workouts will strengthen the body to prevent injury and improve athletic performance.

  • Your weekly Endurance Run is a long distance run at building toward your goal race distance. It may include some segments at race pace and below, or it may be at a comfortable pace. Endurance runs help the body and mind adapt to increased distances and potential challenges you might face during a race.

  • Recovery is just as important as your hard workouts. Listen to what your body needs on recovery days, whether that means taking the day off completely, cross-training or running a few Recovery miles. Ideally, at least two of your Recovery days should be spent running. Recovery Runs increase your stamina and help you recover at the highest quality possible after intense training.

WORKOUTS

  • Cut downs improve stamina and allow the body to adapt to the stress of running. Build your pace each run by starting at a slower pace and finishing faster as the workout instructions specify. Or, cut downs may be incorporated into intervals. Each one should be faster than the one before it — “cut downs”.

  • Interval work refers to a session that includes a series of speed at varying distance intervals. This type of workout can be done anywhere there is a measured distance which allows you to play with faster paces with more precise measurements.

  • Hill workouts develop speed and form. It takes extra effort to run uphill so you do not need to run as fast as you would on a flat section. While running uphill, remain in control of your breathing. Don’t lean too far forward. A light lean with the chin leading the chest is enough. Uphills are a great way to develop speed.

  • Strides refer to very short runs that are usually done prior to a run or workout, or immediately after series of strides should become faster in pace—often, the first Stride will be the longest and the slowest. There should be a brief recovery between each Stride.

  • Tempo is a hard but controlled pace that can be run as long intervals or a steady run of 1-10 miles. The purpose of a Tempo Run is to build mental and physical endurance and to become comfortable with being uncomfortable!

RUNS

Using Your Pace Chart

Throughout the plan, you will see references to different paces you should aim to maintain during specific workouts. Knowing your different pace targets will make your speed work easier.

Treat each pace target as the middle of a range. You may train slightly above or below these paces. They are not exact paces and you are not a robot. The chart on the next page will help you understand which pace you should aim to run during each session.

FIND YOUR STARTING PACE

To get started, you’ll need to identify the row of pace targets that is right for you. You can find the right row based on any of the following: Use a recent 5K, 10K, Half-Marathon or Marathon time, if you have run one. By “recent” we mean in the last month or two. Use the Varsity Sports training runs to determine your paces. One of our coaches will be there to assist you with this as needed. If you already run often, you could make an educated guess based on your current fitness. Whichever one you use, this will be your starting point to find your row of pace targets within the Pace Chart.

EXAMPLE 1

If your last race was a 27:00 minute 5K, find that 5K time under the 5K column on the Pace Chart and slide across the row left or right to find your other pace targets

Mile best breakdown chart: "Start with your Mile Best and read right for your other pace targets."

EXAMPLE 2

If your Mile Best time is 9:30, find that Mile Best time on the Pace Chart and slide across to see your other average mile pace targets.

Mile best breakdown chart: "Start with your 5k Best/Avg Mile Pace and read left or right."

Pace Points

These numbers are more of a guide for your workouts - there will be days you may be a little ahead of pace, and other days a little behind and that is OK!

You will have good days and bad days so be flexible with your expectations. The goal is that you will be increasing your fitness each week and your paces will increase in speed as you go.

UNDERSTANDING PACE TYPES

Mile Pace (Fastest)
This is the pace you could race or run hard for one mile.

5K Pace (Faster)
This is the pace you could race or run hard for about 3 miles.

10K Pace (Fast)
This is the pace you could race or run hard for about 6 miles.

Tempo Pace
Teaching your body to be comfortable being uncomfortable by maintaining a pace between 10k (fast) and Recovery (easy).

Recovery Pace(Easy)
A pace easy enough that you can catch your breath while running.

Common “What Ifs”

Training will differ slightly from person to person. Everyone is different. Make it yours. But, what if.....?

  • Adjust the training schedule to your needs. For best results, each week should include the three key workouts–Speed/Intervals, Endurance and Recovery. Prioritize Speed/Intervals and Endurance workouts and make sure you recover intelligently.

  • Experiment until you find it. When you’re out running, you run on feel. You have different gears whether you realize it or not. Be patient, pay attention and have fun experimenting with your comfort level while running at different speeds across different distances.

  • Figure out why. Feeling fatigued is normal as your training progresses, but make sure you’re supporting yourself in all other aspects of your life: get enough sleep, eat right, hydrate properly, respect Recovery days and wear the proper shoes. Sometimes the best training is to focus on recovery and rest.

  • Look for inspiration. Even where you don’t expect to find it–like on a run that you don’t want to do. Go out for ten minutes and if you don’t feel like running anymore then come back. Just make sure you come back running.

  • Move on to the next one. Some runs are just terrible–sometimes there’s no reason, sometimes there is. Take a moment to see if there’s a reason and learn something about yourself if there is. Being comfortable with a bad run is just as important as the joy of a great run.

  • Stop running. There is a difference between hurting and being hurt. It’s essential to listen to and learn from your body throughout your training. Sometimes missing miles in the present lets you run better miles in the future.

  • Give yourself time to recover–beforehand and afterwards. You may want to back off in terms of distance or pace a few days prior to the race. Be sure to give yourself a few days of recovery after it’s over too (regardless of whether or not you consider it a successful race).