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Pyramid Training

Training for a distance race will require a pyramid-training program. Pyramid training works to first build your strength and endurance then speed. In a pyramid program you will start with building your “base” mileage then gradually decreasing your distance and increasing your speed.

I.      Base – In your base zone you want to gradually increase your mileage slowly until you have achieved a little further distance than your race. This stage is first and should be for approximately the first 30% of your total training program.
    A. The longer the distance of the race the less distance you need to train over that mileage. Ex. 26.2 mile race (marathon) train to about 20 – 26 miles for longest run. 13.1 mile race (1/2 marathon) train to about 10 – 15 miles for base. 6.2 mile race (10 K) Base of 6 – 12 miles. And for 3.1 mile race (5K) you should have a base of about 5 – 10 miles.
    B. This is often referred to as LSD (Long Slow Distance)
    C. On each training run there is a range for the base mileage, the longer is for more advanced runners and the shorter is for first timers.
    D. This is the time to build strength and endurance. It is good during this time to incorporate weight training that is high repetition lower weight.
    E. TIP- Be sure not to increase distance too rapidly for this may lead to injury.

II.      Fartleks – Fartlek is Swedish for speed play. Basically a Fartlek is adding in bursts of speed at race pace or a little faster during a long steady run. This should be stage two and about the second 30% of your total training.
    A. Each fartlek should be between 1 and 5 minutes long. The longer the race the longer the fartlek.
    B. Rest should be 4 to 10 minutes long. Rest is just a jog at about 50% - 60% effort.
    C. The total distance of the run will also depend on the length of the race. Fartlek runs should be approximately 3 miles for 5K’s to 15 miles for ½ marathon and marathon.

III.      Intervals – The interval stage should be faster work with a walking rest. You want to put a descending pyramid in your interval program. Starting with longer intervals with longer rest, progressing to shorter intervals with shorter rest. This stage should be the third 30% of your total training. Weight training in this stage is higher weight lower rep to activate the type one muscle fibers and build speed.

Examples of interval work for 5K races:
   A. Week one: three repeat miles with a 2 to 3 minute rest between each.
   B. Week two: six repeat ½ miles with a 2 to 3 minute rest between each.
   C. Week three: twelve repeat ¼ miles with a 1 to 2 minute rest between each.

IV.      Speed – Often called stride-outs, these are fast and short days. Each stride-out is usually only 50 to 100 yards long. They are at about 95% -98% of your max speed. Get a long warm-up first then do about 10 to 15 stride-outs with about one minute rest between each. These days should not fatigue you too much because at this time you will start to taper your workload before the race. This stage is done just before the race for about the last 10% of your training schedule

V.      Race Day – This may not be just any race but the one you are looking to peak for as your last or most important race for the season.

Tips for racing:
    A. Hydrate, Hydrate, Hydrate. You should start hydrating at least two to three days prior to the race.
    B. Rest – the longer the race the longer the rest. For a 5K rest one to two days with just a light jog on each day. For a marathon rest about one week with light jogs and a few stride-outs every other day.
    C. On race day hydrate, eat carbs, use restroom, and warm-up. Warm-ups should generally be longer for shorter races and shorter for longer races. For a 5K you should warm-up at least one mile. For the marathon little to no warm-up is needed. For long races you can generally use the first part of the race as the warm-up.

 
Race Well!!!