6533 132nd Avenue NE, Kirkland, WA 98033

anytimebt@gmail.com

425-968-2341

Name: Kaitlin Hankins Distance Goal Time Pace

400m 2:11
6.9 mph

Email: kittenhankins@msn.com
800m 4:48
6.3 mph

Phone: 425-583-3323
10k 1:17:08 12:24 Marathon 2:51:57 13:07

GOAL: Complete 5km run

1-mile TT
5/22/13

1-mile 10:42 10:42

5k 37:08 11:57

1-mile TT
6/7/13

1-mile TT
6/21/13

1-mile TT
7/5/13

1-mile TT
7/19/13

10:42

Lactate Threshold (LT) pace = approx. 11:00 - 11:20 per mile for you; LT is essentially stamina training, which is critical for racing faster Speed Training = Your pace per mile depends on the length of the interval. You may run on the treadmill with 60-sec. HARD (7.1 mph) followed by 60-sec. EASY (4.5 mph). Or, you may run 400m intervals where you run 400m at 6.9 mph, followed by 400m at 4.5 mph. All Treadmill runs should be performed with a 1.5 Incline.

There are four key runs during a training week or cycle:

Strides -- Strides are 20 to 35-second sprints at 85 to 95 percent of top speed. Typically performed after easy runs and before key workouts (such as Interval Runs), strides help you work on your running mechanics in short increments and serve as a speed maintenance session. Easy Run (ER) and long run pace -- Your easy runs should be one to two minutes slower than your 5-k race pace. The main purpose of easy runs is to recover from your harder sessions and increase aerobic volume. Hill Run (HR) and Hill Repeats -- Hills repeats are short uphill runs (30-45 seconds) at a hard effort that help you to develop power and improve biomechanics, while also getting your heart rate up. Recovery is a walk or slow jog back to the bottom of the hill. Tempo Run (TR) -- A tempo run is a sustained effort at, or just below, your threshold pace. Tempo runs help improve your bodys ability to clear lactate, a byproduct of your body breaking down glucose for energy. [Your TR pace is 11:20 - 11:50 per mile] Lactate Threshold Run -- Threshold Intervals (TI): Threshold intervals are longer repetitions that allow you to run up to 6-7 percent faster than tempo run pace, but because of the short rest, you can maintain a threshold effort, which helps develop your ability to hold a faster pace for a longer period of time. [Your TI pace is 11:00 11:20 per mile] Steady Run (SR) -- Steady runs are medium efforts that facilitate the development of aerobic strength by challenging you to run at the top-end of your aerobic threshold. Steady runs wont make you too tired to run hard the next day. Steady runs fit in nicely the day before long runs to help simulate running a longer distance without actually having to run the full distance. [Your SR pace is 11:50 - 12:20 per mile] Interval Run (IR) -- VO2max intervals: Training at your VO2max, or the maximum amount of oxygen your body can use during exercise, increases the amount of oxygen your body can use when running, allowing you to run faster and longer without stopping for a breather. These intervals will be challenging and leave you gasping for breath, but yield noticeable benefits in just a few weeks. [See NOTE above on Speed Training.]

Training Program By Daniel Avondoglio

dan.avondoglio@gmail.com

425-765-8698

6533 132nd Avenue NE, Kirkland, WA 98033

anytimebt@gmail.com

425-968-2341

Week #

Monday

Tuesday

Wednesday

Thursday
1-mile Run (ER) Strength Train

Friday

Saturday

Sunday

Comments
You are already ahead of schedule. Tuesday will begin your official 9-week training program. Perform your interval run at 60sec. EASY followed by 60-sec. HARD.

1 2 3 4 5 6 7 8 9 10

5/20

1-mile Time Trial

REST

Are you ready to rock?

5/27 Memorial Day X-Train and Strength Train 6/3 REST or X-Train and Strength Train 6/10 REST or X-Train and Strength Train 6/17 REST or X-Train and Strength Train 6/24 REST or X-Train and Strength Train 7/1 REST or X-Train and Strength Train 7/8 REST or X-Train and Strength Train 7/15 REST or X-Train and Strength Train 7/22 REST or X-Train and Strength Train

1.5 mile Run (TR)

Strength Train

1-mile Run (HR) X-Train & Strength Train

1-mile Run (IR) X-Train & Strength Train 1-mile Time Trial X-Train & Strength Train 1.25 mile Run (IR) X-Train & Strength Train 1-mile Time Trial X-Train & Strength Train 1.5 mile Run (IR) X-Train & Strength Train Warm-up: mile 1-mile Time Trial Warm-down: mile 2 mile Run (IR) X-Train & Strength Train Warm-up: mile 1-mile Time Trial Warm-down: mile

REST

2-mile Run (SR)

1.5 mile Run (TR)

Strength Train

1.25 mile Run (HR)

REST

2.5 mile Run (SR)

This is TIME TRIAL week. Run it HARD on Friday!

1.75 mile Run (TR)

Strength Train

1.25 mile Run (HR)

REST

2.5 mile Run (SR)

Perform your interval run at 60sec. EASY followed by 60-sec. HARD.

1.75 mile Run (TR)

Strength Train

1.5 mile Run (HR)

REST

3 mile Run (SR)

This is TIME TRIAL week. Run it HARD on Friday!

2 mile Run (TR)

Strength Train

1.5 mile Run (HR)

REST

3 mile Run (SR)

Perform your interval training at 400m EASY, followed by 400m HARD.

2 mile Run (TR)

Strength Train

1.75 mile Run (HR)

X-Train & Strength Train

3.5 mile Run (SR)

This is TIME TRIAL week. Run it HARD on Friday!

2.5 mile Run (TR)

Strength Train

2 mile Run (HR)

REST

3.5 mile Run (SR)

Perform your interval training at 400m EASY, followed by 400m HARD. This is your last week of hard training before your 5k. Make it count!

3 mile Run (TR)

Strength Train

2 mile Run (HR)

X-Train & Strength Train

4 mile Run (SR)

1-mile (TR)

1-mile (SR)

X-Train and Light Strength Training

REST & Stretch Only

Torchlight Run @ 6:30pm

REST & Celebrate

Take it easy this week. Rest up for your 5k.

Training Program By Daniel Avondoglio

dan.avondoglio@gmail.com

425-765-8698

6533 132nd Avenue NE, Kirkland, WA 98033

anytimebt@gmail.com

425-968-2341

Slow Mileage Escalation This 9-week plan is designed to escalate the mileage you'll run each week in a safe manner, by bumping up the mileage one week and repeating it the next, and then bumping it up again the following week, and so on. This will help you develop both the physical stamina and the mental confidence that you'll be able to complete 3.1 miles by showing you, very slowly, that you really can do it -- the mileage doesn't increase dramatically from week to week, we just add one mile onto the weekly long runs each week. Remember also to get plenty of rest on the days you don't run, and consider cross-training on low-impact exercises (such as strength training combined with other cardio machines), to give your legs ample time to rest and replenish, especially after your long runs. Time Your Long Runs With Your Race The schedule above places the weekly long run on Saturday, followed by a usually much shorter quick run (or walk) on Sunday. Feel free to swap these if the race you've signed up for falls on a Sunday; I've always found that it's best to do your long runs on the day you'll actually run your race, to allow your body to get used to the rhythm of the short run/long run each week. Treadmill Running When running on the treadmill always keep a minimum incline of 1.5 degrees. This helps ensure you are challenged to a similar degree that running outside on varied terrain and changing weather conditions can have on your performance.

Training Program By Daniel Avondoglio

dan.avondoglio@gmail.com

425-765-8698