Pacers Training

By Christopher McGivern

With the warmer weather finally here everyone is gearing up for the big summer races. The problem afflicting almost everyone is the lost training due to the snowy winter. There is still a way to get the most out of your training in order to be in the best possible shape and peak just at the right time. This program is tailored to make the best benefits for you whether you have four weeks or six months before you race. You will be fitter faster and injury free by training more productively based on your time constraints.

The chart of this program belongs to Dr. Jack Daniels of the State University of N.Y. at Cortland. Jack Daniels is the godfather of distance running and phase building. The workouts given have worked for me over the years with changes made according to my fitness level and the race distance I was training for. I suggest you also adapt these workouts to your specific needs.

The first step is to pick a race that you would like to peak for, preferably something that will give you a minimum of 8-10 weeks of training. In the left column of the chart circle, the number of weeks that you have set aside for your training. In the middle column number down 1,2,3, etc. next to the numbers you have circled. The right column tells you what kind of workout you will be doing for that week.

The first phase “base-building” is to build endurance. If you have already been running consistently, take this phase as base expanding to be able to handle harder workouts in the coming weeks. A typical week in phase 1 will consist of six easy runs 20-30 minutes in length. Easy pace would be a speed where you could comfortably hold a conversation while running. The seventh workout will be a “tempo-run.” This is a harder effort than the easy run. An example of a tempo-run would be an easy 10 minute warmup followed by 15-20 minutes at tempo pace (your 5K mile pace+25 seconds) and then a 10 minute cool down.

Phase 2: The training focuses on repetitions for quicker leg turnover. Weekly workouts in this phase would be:

Monday – Easy run
Tuesday – Repetition workout*

*The workout should be 6-10 repetitions of 200-600 meters with a long recovery. (Pace of the repetitions: 25 seconds faster than 5K pace)

            Wednesday – Recovery/easy run
            Thursday – Temp run
            Friday – Easy run
            Saturday – Easy run
            Sunday – Long run of the week for increased endurance.

Phase 3: In this phase the focus of the training is to combine strength and speed. This will be accomplished by running longer repetitions or intervals at 5K race pace and racing. Races are sometimes the best workouts because it forces the mind and body to concentrate on a top performance. I know many people who can do phenomenal workouts but have difficulty putting it together on race day. Races are also a good way to tell the quality of the shape you are in and where work is needed. (Also keep in mind races will help you adjust your paces for workouts. The faster you race, the more you need to adjust your 5K + or -).

Monday – Easy run
Tuesday – Interval Workout*

*3-6 repeats of 800-1600 meters at current 5K race pace with full recovery.

            Wednesday – Easy run
            Thursday – Interval workout or tempo-run if you are feeling tired
            Friday – Easy run
            Saturday – Easy run
            Sunday – Long run or race

Phase 4: This final phase of training is to prepare you for the upcoming race by keeping up the quality and quantity but being able to run fresh. Steady-state runs will generally be longer than interval runs and 25 seconds slower than your 5K race pace.

            Monday –Easy run
            Tuesday – Steady-state run (2-6 repetitions of 100 meters to a 2 mile run at 5K + 25 seconds
            pace) with a short recovery/rest.
            Wednesday – Easy run
            Thursday – Easy run
            Friday – Steady-state run
            Saturday – Easy run
            Sunday – Long run

Race Week Schedule

            Monday – Easy run
            Tuesday – Steady-state run
            Wednesday – Easy run
            Thursday – Easy run with 6-8 strides to loosen up (100-200 meters)
            Friday – Easy run
            Saturday – Easy run
            Sunday – Race

Going into the race have confidence that you have trained sensibly and at a high quality for the amount of time you had. Relax, have fun and you’re on your way to a PR.

Christopher McGivern is a teacher and track coach in Prince William County, VA.

Six Month Workout Program

                           1            Base
                           2                Base
                           3                Base

Phase 1          13           Base
                         21               Base
                         22               Base
                         10               Repetitions
                         11               Repetitions
                         12               Repetitions

Phase 2          18           Repetitions
                         19               Repetitions
                         20               Repetitions


                            7               Intervals
                            8               Intervals
                            9            Intervals
Phase 3           14           Intervals
                          15               Intervals
                          16               Intervals

    4               Steady-state
    5               Steady-state
    6               Steady-state

Phase 4           17          Steady-state
                          21              Steady-state
                          23              Steady-state

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