14-Week Advanced Program

Intro:

This program is intended for those who have a good amount of running experience (running consistently 15 miles/week). The program includes running 3/4 days a week and cross training 1/2 days a week (to be explained below).

The program is based off the popular FIRST training program. The philosophy behind the program is that one should focus on quality over quantity. The program consists of 3 key runs + an optional run or cross training workout (in which case that would be either A) 4 runs a week or B) 3 runs & 1 cross training a week). Cross training can be anything from biking to swimming – any athletic activity other than running. Cross training will help prevent injuries and make you a much stronger runner overall. For those who want to workout 5 days a week, just add an additional cross training workout (so that would be either A) 4 runs & 1 cross training or B) 3 runs & 2 cross training). If you have time for only 3 days of running a week, that’s fine as well.

The weekly workouts can technically be done in any order, but one should try to have at least one rest day (or cross training day) between running workouts.

Key to Workouts:

Warmups should be around 10 minutes at a leisurely pace, in order to get your body ready for the main workout. Light stretching following the warmups is advised.

Cooldowns should similarly be around 10 minutes, just to get your body back to ‘normal’ (non-exercising) mode.

Fast is just you going at a near-maximum speed you think you can hold for that distance (it can become a guessing game, but that in itself is great practice for race day).

Easy/E-Pace is a comfortable pace in which you can easily hold a conversation with a fellow running buddy. If you ever need to, don’t hesitate to walk.

T-Pace, also known as tempo pace is at an intensity of “comfortably hard”. If you are running with someone, it should be difficult to carry on a steady conversation. You definitely should be panting and feeling a nice burn at the end.