| Workout Type | Recommended Duration | Weekly Frequency | Recommended Intensity |
|---|---|---|---|
| Endurance Runs | 60-120 minutes | 1 time | High (80-90% of threshold) |
| Race-Pace Runs | 20-60 minutes | 1-2 times | High (90-100% of race pace) |
| Interval Workouts | Varied, up to 60 minutes total | 1-2 times | High (80-90% of threshold) |
| Easy Runs | 30-60 minutes | 2-3 times | Moderate (70-80% of threshold) |
| Tempo Runs | 20-60 minutes | 1 time | High (85-95% of threshold) |
| Hill Repeats | 60-90 seconds per repeat | 1 time | High (80-90% of threshold) |
| Speed Skill Workouts | 20-30 minutes | 1-2 times | High (80-90% of threshold) |
| Strength Training (Maintenance Focused) | 15-30 minutes | 1-2 times | Moderate (60-70% of max lift) |
| Flexibility and Mobility Work | 15-30 minutes | Daily as possible | Low to Moderate |
Race Prep Phase Workout Recommendations #
The primary focus of the Race Prep phase is to fine-tune your fitness and prepare your body for the specific demands of your goal race. This phase includes the highest intensity workouts in your training cycle, with a significant emphasis on race-pace workouts. Strength training in this phase focuses on maintenance, supporting the high-intensity running workouts without adding additional fatigue.
Race-Pace Runs #
Extended Race-Pace Efforts #
After a 10-15 minute warm-up, run for 30-60 minutes at your goal race pace. This should feel challenging, but sustainable. These workouts provide valuable feedback on your readiness for the race and allow you to practice race pacing and strategy.
Endurance Runs #
Race Simulation Long Run #
After a 10-minute warm-up, run a portion of your typical long run distance at your goal race pace. For example, if you’re training for a marathon, you might run 15-20 miles with 10-12 miles at goal marathon pace. This helps simulate race fatigue and allows you to practice fueling and hydration strategies.
The remaining workouts can be performed similarly to how they were in the Build phases, but with a greater focus on quality and intensity. Remember, during the Race Prep phase, it’s important to listen to your body and ensure you’re adequately recovering between hard efforts. This is a critical period where the risk of injury or overtraining can increase due to the high intensity and volume, so being mindful of your body’s response to training is essential.
As always, these are general recommendations and the specifics can vary based on the individual’s fitness level, response to training, and running goals. The intensity and duration of these workouts are provided as a range, and should be adjusted based on how each athlete responds to the training load.
