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Long Distance Events Sample Workouts The following are designed to help in creating workouts to meet the needs of athletes. However, as mentioned previously, athletes are individuals, and their uniqueness must be addressed in workouts. These workouts can be modified and adapted as necessary.   A minimum 12-week training and competition program is suggested in preparing an athlete to run distances up to 10,000m. It is also recommended that a 4-5 day practice schedule be designed to increase an athlete's performance level. Athletes can race once every two weeks or whatever is appropriate for their fitness and skill level.   The following key denotes the meaning of workout intensity and volumes below.   M = Miles run Ae = Aerobic Ae / An = Aerobic/ Anaerobic walking x = Intermittent running An = Anaerobic   ME = Maximum Effort E = Effort RE = Relaxed Effort   Sample Training Plans 5k & 10k — 12-Week Training Program   Begin each run by walking the first two minutes, then running 10 minutes easy. Cool down by jogging five minutes.   Week 1 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 3.5 miles at Ae 3 miles at ME, Ae 3.5 miles at ME, Ae 5x800m at ME, Ae, An Cool-down Cool-down Cool-down Rest: Jog 3 minutes       Cool-down   Week 2 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 4 miles at Ae 4x1200m at ME, Ae 4 miles at ME, Ae 10 minutes run at Ae, An for distance Cool-down Rest: Jog 3½ minutes Cool-down Measure to nearest 1000m = 5¼ laps (refer to pace chart)   Cool-down   Cool-down   Week 3 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 4.5 miles at ME, Ae 4x400m at An 3 miles at RE, Ae 2-mile time trial Cool-down 1 & 3 miles at Marathon pace Cool-down Cool-down   2 & 4 miles at 5k pace       Rest: Jog 2:1       Jog 800m       4x400m at An       Cool-down       Week 4 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 4 miles at RE, Ae 3x1200m at 10k pace, Ae 4.5 miles at RE, Ae 4x400m at 5K pace, An Cool-down Rest: Jog 1:1 Cool-down Rest: Jog 1:1   Cool-down   Jog 800m       4x400m at 5K pace, An       Cool-down   Week 5 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 4x200m at 5k pace 3 miles in hills at ¾ effort, up/easy down, Ae 4 miles at RE pace, Ae 5k race or time trial Rest: Jog 3:1 Cool-down  Cool-down Cool-down Jog: 2x800m       Cool-down         Week 6 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 1 mile easy Run in hills at ¾ effort, up/easy down, Ae 2x200m at 5k pace 3k race or time trial. 2 miles at AT pace Cool-down Rest: Jog 3:1 Cool-down 1 mile easy at Ae, An   Jog 800m   Cool-down   4x200m at 10k pace       Rest: Jog 2:1       Jog 800m       Repeat workout, An       Cool-down     Week 7 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 4x400m at 5k pace, An 3 miles at RE, Ae 20 minutes at RE 10k run Rest: Jog 3:1 Cool-down 20 minutes at AT pace, Ae, An Cool-down Jog 800m   Cool-down   2 sets of 12x400m       Cool-down         Week 8 Repeat Week 7   Week 9 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 4x400m at 5k pace, An 4 miles at RE, Ae 3 miles hilly course, Ae 3x1 mile at 10k pace Rest: Jog 3:1 Cool-down Cool-down Rest: Jog 5 min Jog 800m     Cool-down 2 sets of 12x400m       Cool-down         Week 10 Repeat Week 7   Week 11 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 5x800m 6x1000m at 10k pace Easy 2-mile run 10k race 1st 400m at 5k pace Rest: Jog 3 minutes 4x400m at 5k pace Cool-down, An 2nd 400m at 10k pace Cool-down Cool-down   Rest: Jog 3 minutes, Ae, An       Cool-down         Week 12 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up Easy 2-mile run Easy 2-mile run Easy 2-mile run Championship race 6x400m at 5k pace 5x400m at 5k pace 4x400m at 5k pace Cool-down Rest: Jog 3:1 Rest: Jog 3 minutes, Ae, An Cool-down   Cool-down, An, Ae Cool-down         3K — 8 Week Training Program   Begin each steady state run by walking the first two minutes, then running 10 minutes easy. Cool down by jogging five minutes, followed by 6x100m strides.   Week 1 Day 1 Day 2 Day 3 Day 4 2 miles (EE) Ae 2.5 miles (ME) Ae 2 miles (75%E) Ae 2.5 miles (ME) Ae Cool-down Cool-down Cool-down Cool-down   Week 2 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 3 miles at Ae 5x800m (ME) 5x400m (75% E) 10-minute hard run at 400m effort Cool-down 3-minute jog rest, An, Ae Jog rest 800m Cool-down   Cool-down 5x400m (75% E)       Cool-down     Week 3 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 4 miles at Ae 2x1600m at 10k pace 3 miles at marathon pace 3.5 miles at RE pace, Ae Cool-down Cool-down Cool-down Cool-down   Week 4 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 3x1200m at 10k pace 4 miles at RE pace, Ae 2x1600m at 10k pace 3 miles at marathon pace, Ae 1:1 Rest, Ae Cool-down 1:1 jog rest, Ae, An Cool-down Cool-down   Cool-down     Week 5 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 4 miles at RE pace, Ae 5x200m at 3k pace 4 miles at RE pace, Ae 1-mile run for time Cool-down 3:1 jog rest, An Cool-down Cool-down   Cool-down       Week 6 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 4x400m  at 3k pace 3.5 miles at RE pace, Ae 1 mile at AT pace 3k race or time trial 3:1 rest, jog 800m, then repeat An Cool-down 800m jog Cool-down Cool-down   4 x 400m at 3k pace       1:1 jog, rest, Ae, An       Cool-down     Week 7 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Repeat Day 1 Warm-up 4 miles at RE pace 400m hip flexibility   400m total flexibility Pick up to 3k pace for 30 seconds, 6 times during run, Ae 2-mile walk for time   4x800m at mile pace, 3-mile pace Cool-down Cool-down   4 sets of 10 curl sit-ups       Cool-down   Week 8 Day 1 Day 2 Day 3 Day 4 Warm-up Warm-up Warm-up Warm-up 3 miles at RE pace 10 minutes easy run 10 minutes easy run Championship Race, An Pick up to 3k pace for 30 seconds, 4 times during race, Ae 4x400m at 3k pace 3x400m at 3k pace Cool-down Cool-down 3:1 rest, An 3:1 jog rest, Ae, An     Cool-down Cool-down

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