Virtual NKRC Training Plans

Greetings!

Below are training plans for the week of virtual camp. They are designed for three levels.

The first is for a beginner runner, someone who has started out within the last 3-6 months perhaps or is just getting back into shape after some time off.

The second is for a mid-level runner, someone who has been running for a year or two, or is in moderate shape from summer training.

The third is for a seasoned runner, someone who has been running for several years and has been training hard throughout the summer.

All of these are meant to be templates, and we encourage you to adjust the times and efforts as necessary to help yourself stay healthy and train at a level that feels challenging but sustainable. We encourage runners to attend our 4pm “pre-run” session during which time they’ll have the opportunity to meet with coaches to discuss their training. Our final note, and this is a very important one, is that runners who have training plans from their coaches or who have been following a specific training program though the summer should continue doing that program. We are not suggesting that anyone disregard the advice of their coach or drastically change their workout. All of this is simply meant as guidance for anyone who wants it.

 

mid Level

 

 

 

 

Monday

Morning workout + Easy 15 minute run

Afternoon 30-45 minutes at a comfortable pace + 4-6x60m hill strides

Tuesday

Morning workout

Afternoon tempo run. Easy 10 minute warm up followed by 20 minute tempo run on a relatively flat course and 10 minute cool down.

Wednesday

Morning workout + Easy 15-20 minute run

Afternoon 45 minutes at comfortable pace + 4-6x80m strides

Thursday

Morning workout

Fartlek. Run about 40-50 minute total, first 10 very easy, then either run a hilly route and push the uphills hard while relaxing the downhills, or throw in surges of anywhere from 20 seconds to 1 minute every few minutes for about 20 minutes. Run the last 10 minutes easy as a cool down

Friday

Afternoon easy run of 30-45 minutes depending on how you’re feeling + 4x150m strides

Saturday

8am Grad run!

Wake up early, find the biggest hill you can and run up it.

beginner

 

 

 

 

Monday

Morning workout

Afternoon 20-30 minutes at a comfortable pace

Tuesday

Morning workout

Afternoon very easy 10 minute warm up followed 10 minutes at a harder pace on a relatively flat course and then a 10 minute walk/jog cool down.

Wednesday

Morning workout

Afternoon 30 minutes at comfortable pace + 4x80m strides

Thursday

Morning workout

Fartlek. Run about 30 minute total, first 10 very easy, then either run a hilly route and push the uphills hard while relaxing the downhills, or throw in surges of 20 seconds every 2 minutes for about 10-15 minutes. 5-10 minutes easy as a cool down

Friday

Morning workout

Afternoon easy run of 15-30 minutes depending on how you’re feeling + 4x100m strides

Saturday

8am Grad run!

Wake up early, find the biggest hill you can and run up it.

Veteran

 

 

 

 

Monday

Morning workout + Easy 20-30 minute run

Afternoon 40-60 minutes at a comfortable pace + 8x60m hill strides

Tuesday

Morning workout

Afternoon tempo run. Easy 10-15 minute warm up followed by 25 minute tempo run on a relatively flat course and 10-15 minute cool down.

Wednesday

Morning workout + Easy 20-30 minute run

Afternoon 45 minutes at comfortable pace + 6-8x80m strides

Thursday

Morning workout

Fartlek. Run about 60 minute total, first 15 very easy, then either run a hilly route and push the uphills hard while relaxing the downhills, or throw in surges of anywhere from 20 seconds to 2 minute every few minutes for about 30 minutes. Run the last 15 minutes easy as a cool down

Friday

Morning workout + Easy 20-30 minute run

Afternoon easy run of 40-60 minutes depending on how you’re feeling + 4x150m strides

Saturday

8am Grad run!

Wake up early, find the biggest hill you can and run up it.

 

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