5 Months to 5 Miles Relay Training Program
Weeks 17-20: Sharpening & Tapering Phase

Relay Training Plan Basics
Weeks 1-4: Preparatory Phase
Weeks 5-8: Endurance Phase
Weeks 9-12: Endurance/Strength Phase
Weeks 13-16: Strength Phase
Weeks 17-20: Sharpening & Tapering Phase

Block five begins November 17, 2008. This is your final 4 weeks of preparation before race day!

Sharpening & Tapering Phase
Weeks 17-20 is our final phase of the relay training plan for all three levels of runners. This 4 week block now moves to more moderate to higher intensity effort. Basic runners may continue a walk/jog or run pattern, or steady jog for the 5 mile distance or duration of your segment. Intermediate and Advanced level runners sharpen speed skills with challenging efforts. Endurance is still the essential building block for every runner. If you are not ready for more challenging runs, or faster paces, and risk injury, keep running easy to moderate and have fun!

Paces for Weeks 17-20

Easy
Easy is about 60-72% of maximal heart rate (MHR) and is also a good recovery pace between faster workouts. You could hold this easy pace for many miles. This “talk” pace is for short easy runs, or for longer runs putting time on the body, not pushing intensity.

Moderate
Moderate is a medium tempo pace and introduces steadier runs (or walks). Focus on rhythmic breathing. This pace should still feel comfortable during shorter to moderate length runs, but as you put more time on the legs, you begin to sweat more, breathing increases, but you can still talk. Short “Fartlek” segments, easier Tempo runs and a XT session once a week can fall into moderate pace (refer to Workout Key). If breathing becomes quite labored, slow a bit and control effort. If you are not ready for increased effort, keep doing Foundation Runs for the time prescribed and enjoy!

Threshold
Threshold pace is moderately-hard faster rhythm. It is a pace used for Fartleks and Tempo Runs. This is quality training with limited stress and roughly falls into the 85%-90% of Max HR. Breathing is labored, but slower than a fast 5k pace by about 20-30 seconds per mile. “Tempo runs" should feel moderate to moderately hard for basic and intermediate runners. Advanced runners can use a harder effort by holding fartlek segments or tempos runs for longer duration. Use threshold pace for short hill reps, and for one to three minute intervals.

Fast
Fast pace: Repetition and Interval Pace is hard, to achieve 95-100% of Max HR for brief periods. Intervals are three to five minutes, and shorter for basic or intermediate runners. This is not all-out sprinting, but very uncomfortable, breathing is labored, legs burning. Remember: you're not running this pace for your relay! You are running 4 to 6 miles. Fast pace running, in limited doses, builds physical and mental strength and power. Racing requires economy and speed, both of which this pace can improve by forcing mechanical aspects to mirror race-day, especially on hills, or in a 5k or the last half mile of a 5 miler. Recover between intervals or reps as directed

Block Five Relay Team Tip: "Get Ready for Race Day"

1. Get Organized: Get enough sleep the night before the race. Pack everything you need the night before. Pin your race number on so you won’t forget it. Make sure the last person on your team has the timing chip. Arrive early and warm up properly---light jogging back and forth along the first 200 yards of the part you will be running. Work out transportation to your designated relay point in advance. There is nothing more disheartening for a relay member to reach the hand off point, unable to find their team mate! If possible, run your segment of the race during a training run so you’ll know what to expect on the course with no surprises. 
   
   
2. Don’t Overdress or Underdress: Start your relay segment feeling slightly underdressed. Your body will heat up during the race, and clothing that was comfortable for training may now feel too heavy. If the weather is cool, try layers. You can always remove a hat and gloves and tuck them in your shorts. Wear what you have practiced in training. Race day is not the day to try brand new shoes or clothing you’ve never worn. Buy shoes at least 2 weeks before race day to ensure they are broken in and won’t create hot spots or blisters for the distance you are running. Be prepared for the weather – race day can be freezing or hot and humid. Prepare clothing for any scenario.
   
   
3. Eating: Don’t eat or drink anything your have not tried in training. This is not the time to experiment – training is to see what does and does not work. If you are one of the last 2 or 3 relay team mates, try eating early with plenty of time to digest.
   
   
4. Starting Pace: Avoid sprinting out of the relay box! Starting too fast, you may begin hyperventilating and blow the pace that is right for you or practiced. Begin a bit slower, then build into your race pace and finish strong.
   
   
5. Drink: In warm weather, drink fluids even if it is only a 4-6 mile segment. Get used to taking in fluids during your training runs.
   
   
6. Have fun! Remember to smile as you reach your team mate or as you cross the finish line! Encourage each other and celebrate at the post race party! Begin making plans for next year’s relay team. After the race, eat something as soon as possible. Take it easy for a couple of days with easy running or cross training.
   
   

Workout Key

• W/R = Walk/Run
  Alternate 2 minute walks with 2 minute jogs for time duration.
• Fdn = Foundation
  Steady, comfortable, easy to moderate aerobic “talking” pace.
• Stds = Strides
  20-second “relaxed” form sprints with 60-second jog or walk recovery.
• Lng = Long
  Run at or easier than foundation aerobic runs.
• H Reps = Hill Repetitions
  Short hill efforts near max effort, with 2 minute jog recovery.
• Fartlek
  Foundation run with random 30-second up to 2 minute “pick-ups” inserted at a pace you could sustain five to seven minutes; full recovery between each.
• Tmp = Tempo
  After a long warm-up and before an easy cool-down, tempo pace is held.
• Mi = Miles
  Warm up, run “x” miles at threshold or tempo pace, recovery between each mile with a very easy ¼ mi jog, cool down at least 5’ after main set.
• Int = Intervals
  1’ to 3’ intervals at roughly 85%, or 90>95%, or at 5K pace, with 1’>3’ easy walk or jog recovery of equal time of the work effort. This workout always includes easy warm up and cool down of >10’.
• ' = minutes
• " = seconds
• XT = Cross training
  Foundation or easy effort in choice of: pool running, elliptical training, bicycling (indoor or outdoor) or choice.
• ST/Flex = Strength/flexibility
  Incorporate movements with functional carryover to running, such as forward lunges, core strength movements, run drills and hills to build stride power. Keep basic and simple, with 5 to 8 different movements.