Visit www.Run4prs.co/faster to get more information on the program. It’s that time of year again! The dreaded winter training and off season. There are usually not a lot of races that take place in the winter, but there are a lot of spring & fall races next year. This leaves athletes with some time in between training cycles. Runners may feel like they are in limbo wondering all sorts of things like “what should I be focusing on right now?” “How many miles per week should I be running?” “What sort of workouts should I be doing?”. This year we wanted to come up with a program to remove all of the confusion and lack of motivation during the winter months to keep athletes excited for training & setting them up for the best opportunity for success for whatever they hope to achieve in 2021.

An overview of the program:

This is a 10 week program. You can start at any time during the program, but we highly recommend doing the full 10 weeks. We kick things off with a 1 mile time trial on Saturday 12/5. This time trial will likely be after some time off or unstructured training. We know this time of year is traditionally hard to stay motivated & most athletes are NOT in peak shape. We dive into the time trial to get a baseline for where you are at! With strength training, you begin to see benefits after 2-4 weeks of training. Aerobic work takes closer to 6 weeks to see benefits. The 1 mile is a combination of using the aerobic and anaerobic systems. We expect that athletes will see a smooth progression in times over the course of the program. Not all races always go as planned, so we offered an extra race or two to practice our racing skills and provide a chance for redemption if one of the races does not go as we hoped.

What will the focus be on?

Strength Training is key for success in the 1 mile because you must develop power & the anaerobic system. We will work on developing explosive speed needed for a strong final kick. The strength training will also help with efficiency and strength to run at faster paces. 2-3x per week 20-40 min

Training specifically for the mile will require more focus on speed work than traditional distance training. This plan will work on developing a strong VO2Max system and work on lowering

your threshold.

2x per week 20% of volume

Benefits to 1 mile training?

Building confidence in other distances

Capitalizing on speed before you age

Learning how to push yourself & race hard

What will the speed workouts look like & why?