Every Run Has An INTENTION.

Congratulations on making the decision to commit to a running lifestyle and plan aligned with your goals. Now What?

To train optimally and healthily, you will vary your intensity and duration of your runs.

To begin your running journey, you will run mostly EASY RUNS and one LONG RUN each week while building a base. How much weekly mileage you will build is dependent upon your lifestyle and preference.

While a great starting MPW (miles per week) is 12, some runners have worked up to and have lifestyles that allow MPW at 100+. Your MPW should balance with recovery. If you have a demanding career, lifestyle, it probably will not bode well to run high mileage due to the recovery (sleep, therapists…) and are better off maximizing your run training with pace variation.

Once you maximize your base, you will add PACE work. PACE work is guided by effort (1-10 all out), heart rate, or given pace ranges based on recent benchmark races.

With all said, It is important that you and your JPH Running coach speak the same training language so the workouts are executed to bring you maximum results that align with your chosen goal(s).

JPH coaching philosophy is the athlete is an individual and not any one training plan. That being said, at the root of my coaching style is one of priority and intention. I build your training cycles starting with the most important/KEY runs where I plan for you to get a training stimulus by using progressive overload with volume or intensity or manipulated recovery.

As a result, view your training 1-2 weeks at a time. Don’t get too far ahead of yourself- stay in the day and week. Each week- I will identify 1-3 runs as KEY. A key run is a priority. This means you should prepare as best as possible to show up to that run ready to get a training stimulus. All other runs are secondary. If you feel lousy on the day of a key workout- take a rest or recovery day and do it on a day you feel stronger. In saying that, make sure you make choices that will help you to show up to that KEY run in the most recovered and ready condition (sleep, nutrition, hydration, mobilized, activated body).

When you are assigned a run on Final Surge- you will see the purpose or intention of each running prescription. Keeping the purpose in mind is imperative for longevity and progress.

JPH TRAINING TERMINOLOGY

Easy Run

Most of your runs will be “conversational” at an easy effort (3-5) and breathing is always under control so that you can carry on a conversation. There is no lasting fatigue from an Easy Run. These runs you should be very in touch and honest with your intuition of what your body wants and needs out of the pace. There is ZERO force (60-70% of max HR).

Long Run

The stress from the long run is “time on feet '' or duration. Sure, the pace may feel easy in the beginning miles, but as the miles progress, the effort may increase- especially if you are covering longer distances than you ever have previously. There may be some lasting fatigue from a Long Run so extra recovery is often required especially for lower mileage or newer runners. (70-75% of max HR)

For experienced runners, we use the long run to insert pace work. For example, a long run of 22 miles. In the middle, run MP (marathon goal pace) for 20 minutes, HM (half marathon goal pace) for 15 minutes, and HM-10 seconds for 10 seconds with 2 minutes easy between each pace change.

REST

Training stresses the body and takes focus off the mind. To grow stronger and fitter, there must be recovery. REST days are used to enhance recovery and may be a complete day of rest or cross-training. If you find that you are cranky, always achy, stiff, having trouble sleeping, or even anxious, consider the term Overtraining.

For example, I schedule one rest day a week for all my athletes. In fact, I would rather you do a double on one day and take a full rest day so your body can REGENERATE and grow fitter. If you have a hard time taking one day a week, you may want to explore what is really going on here- if you want to get better- you need to allow the body to heal and absorb the work or you may end up working so hard and having nothing to show for it!

Overtraining

What happens when you skip out on rest days. There is such a thing as running too much. Better to sit one out and avoid potential injuries and mental strife. Recovery can take a couple weeks to months depending upon how deep in a hole you are in.

Fartlek Run

Fartlek is not what your brother used to call you when you stole the front set of the minivan- it actually translates to “speed play.” Often called a pace change workout, a Fartlek Run involves faster running switching with slower running as the recovery period. Fartlek Runs are run at a 5K-10K effort where you get out of breath slightly then regain your breath on the recovery part.

Example, WU 3 miles, Fartlek 1/2/3/4/3/2/1 with 2 minute recoveries, PR 3 miles. This means warm up for 3 miles, then fast for 1 minute, 2 minute recovery, 2 minutes fast, 2 minutes recovery, 3 minutes fast, 2 minutes recovery…and so on then post run 3 miles.

WU (Warm UP)

The WU is easy and naturally progressive. Before a run with ANY type of pace variation, I recommend adding 4-6 30 second surges or striders with easy jogging between so your body understands what you want it to do when you start the workout which reduced pulled muscles, strains, and also allows the body t perform faster and stronger because it is warmed up and ready instead of warming up during the first few intervals.

PR (Post Run)

Post Runs are miles after a pace workout intended for cooling down AND to add aerobic miles on tired legs to enhance endurance and mental fortitude.

Progression Run

A Progression Run starts at one pace but gets faster toward the end of the run. Progression Runs can vary but often include the last 5-20 minutes at a medium-hard to hard running pace, which closely mimics the increased effort experienced toward the last miles of most races.

Hill Workouts

Used to build strength, speed, emphasizes correct biomechanics, AND increases lactate threshold. You will run up an incline quickly and jog down recovery and repeat this process the prescribed number of times. For Example, WU 2 miles to a hill, 3x3 minutes, 3x2 minutes 3x30 seconds, PR 2 miles home.

Tempo Run

The Tempo Run is a comfortably hard 7-8 effort run that improves your lactate threshold – the point where lactic acid begins to build up. Tempo Runs usually last 10-40+ minutes and breathing is fast but under control. You can usually speak in short sentences. If heart rate training 85-90% of your max heart rate

Tempo Intervals

Tempo Intervals are broken up into more manageable segments at tempo effort. They usually last 5-20 minutes and include short recovery intervals between. Effort may start at medium on the first few repeats and build to medium-hard by the last few repeats.

For example, WU 3 miles, 3x12 minutes at tempo with 3 minute steady state. PR 3 miles

Steady State Running

Steady-state running involves longer runs during which you maintain a moderate but steady pace. Steady-state runs typically last for 25 minutes to one hour or even a bit longer. These runs are slower than tempo but faster than your general running pace. Experienced runners may use tempo and steady state to raise their Lactate threshold. For instance, 2 miles tempo, 1 mile steady state, 2 miles tempo, 1 mile steady state- so the runner never gets “easy” or “recovery” and this type of workout builds endurance monsters!

Eb and Flow

This is a long Pace workout. Basically you choose your pace depending upon what you want out of the workout (race specific, Lactate, steady, tempo) and run that pace for as long as you can mentally handle the pace- this is the FLOW and you are allowed to EB (pulling up on the pace going easy or even taking a 10-30 second break when you need it) BUT You cover the amount of total time coach prescribed. Try to Flow for as long as you can- then insert what EB you need. The less Eb the better, but totally fine to mentally get through the grind of the long, LT flow.

For example, WU 3 miles, 75 minutes of Flow and Eb at HM pace/effort, 3 miles PR.

Cruise Intervals

Cruise Intervals improve your lactate threshold like Tempo Runs and Tempo Intervals. Cruise intervals are run at a medium-hard effort and include short recovery intervals between. Breathing is fast and on the verge of out of control and the focus is more on running rhythm than pushing hard.

VO2 MAX Speed Workouts

Often done on a track-challenges your mental and physical fortitude. The effort is very hard and the pace is 5K race pace or faster. Recovery intervals are taken between the fast running repeats to allow you to catch your breath. The last few repeats will likely feel very hard but that helps prepare you for the challenge at the end of your race.

For example, WU 3 miles, 6x800m with 400m recovery, PR 3 miles.

Fast Finish Long Run

Unlike a Long Run where the pace is mostly consistent, a Fast Finish Long Run is a Long Run where you run very fast at the end, sort of like a longer Progression Run. Fast Finish Long Runs are a key to racing well at the half-marathon and marathon distance. For example, go run 16 miles, then hop on a track or treadmill or continue on the path at a fast pace to mimic the last miles of your goal marathon. These runs are HARD but are extremely effective.

Goal Pace Run

Goal Pace Runs simply involve running at slightly above and below your goal pace. As the race nears, you hope to feel comfortable at your goal pace, another indicator that you are race ready. For example, WU 3 miles, 3x3 miles at MP to HM with 3 minutes easy between each, PR 3 miles. Another KEY ingredient to achieving a PB or racing a marathon.

LEG SPEED WORKOUTS

Strides, Hill Sprints, 30-60 second Fast sprints and YOUR FORM MATTERS

These train the neuromuscular connections for how to run fast. Your muscles learn how to fire and you develop the appropriate movement patterns for quick turnover, But, if you do these with sloppy form, you will only reinforce poor form.

I hope this brings some purpose to each of your amazing efforts! Love, Coach Jackie!