Basic Intermediate Runner's

Training Program

Home

Contact Us

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

Week 6: Changing Gears

Runner's Handbook Recommended Reading

• Strengthening Pages 579-597
  
• Speed Training Pages 182-192
  
• Running and Calories Burned Page 684

  

  Curriculum Textbook

If you always run slow, you will always run slow.

As Basic Intermediates you are moving beyond the 20 minutes required for basic aerobic fitness.

These last weeks we have been focused on increasing how long you can run. Naturally as you can run further, you become stronger and begin to move faster.

At the end of 9 weeks you will run 30 minutes non-stop and at 10 weeks some will complete our practice 3 mile course.

Racing is not for everyone, but everyone should at least try it once or twice to see what its like. Now is the perfect time.

This is the era of the "fun racer". Races are a party in running shorts. The hybrid runner, competes for fun, fellowship and improvement instead of prizes, applause and press coverage.

After all, today, there are often thousands of runners in events and only a few top athletes. Most runners battle not against the race leaders, but against themselves.

Our gentle introduction to changing gears concentrates on proper form, pacing and building your confidence. It includes easy short hill running, centipedes and fartlek.

Fartlek is a term for speed play where a runner picks up the pace for a short time and then runs the same length of time at an easier pace. Try this sporadically within your 22 minute run or in a more structured workout such as a group centipede.

Be positive, be confident and have fun.

A Little More

Running Coach Shelly Glover has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook, is a veteran road runner and marathoner. She also coaches The Greater New York Racing Team is available for private coaching. Coaching Services