5 Months to 5 Miles Relay Training Program
Weeks 5-8: Endurance 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

If you are following the full 5 Months to 5 Miles plan, the following section begins August 25, 2008; however participants can start the program at any time.

Weeks 5-8 of our relay team training plan are presented below as we continue to build aerobic endurance foundation for all three levels of runners. The runs in this block are still primarily easy, low-effort or moderately-low effort endurance runs. Basic (novice) runners can continue the walk/run routine or try longer jogging segments between short walk segments. The endurance phase is the longest and most important essential building block for every runner, as it conditions the cardiorespiratory system, muscles and emotions, especially for those getting back into the habit of regular exercise after a layoff. Don’t sabotage your success by trying to run too fast too soon.

If you are just now forming your team, or joining the relay training program, with 16 weeks of preparation before race date there’s still plenty of time! Select the level most appropriate for your fitness level, and lace up your shoes.

Endurance Phase Pace: Easy and Easy to Moderate
Easy occurs about 60-72% of your maximal heart rate (MHR). It is a good recovery pace between faster workout days, and is a "normal" aerobic training pace. When this “talk” pace is held for longer runs, it's a useful way to rely more on fat for energy. The long runs are about putting in time on the body than pushing intensity. They help you become accustomed to fluid loss and other stresses. Easy pace is where all training begins—and should remain several weeks before introducing faster running or walking. As you get stronger, view easy run pace as a pace you could hold many miles or hours. Focus on light foot turnover and rhythmic breathing. Moderate pace should still feel relatively easy, but as you put more time on the legs, and core temperature increases (sweat more), your breathing is still comfortable, you can still talk, and are not uncomfortable. If breathing becomes too labored or too intense, slow down and take control of the effort. Intermediate and Advanced runners have opportunity for a Fartlek and Tempo sessions (refer to the Workout Key from last month). If you are not ready to try these yet, just do your Foundation Run for the time prescribed and enjoy!

Relay Team Tip: Why Runners Should Cross Train
You’ve noticed cross training included in the relay team training plan. A growing number of runners (elite to back-of-the-packers) cross-train regularly. Some are crediting this approach with reducing injuries, speeding up injury rehab, recovery, and running faster by increasing overall aerobic fitness. One overlooked method incorporates dynamic stretching and flexibility drills, such as medicine ball exercises, calisthenics, balance training, pool running, and functional resistance training. Most of us can handle only so much running without injury, but it may not be the maximum amount of total exercise we can handle. Some cross training can enhance fitness, complement running, and help reduce injury risk while improving performance. Few age-group runners are willing to follow this, partly because they prefer running, or have time constraints. Most aren't convinced, but here are five proven benefits of cross-training:

Fewer injuries: Overuse injuries can be caused by instability in the joints--hips, knees, and ankles--resulting from poor strength in the stabilizing muscles. Weak muscles on the outside of the hip (hip adductors) can cause the pelvis to tip toward your unsupported side when your foot lands, placing strain on the hip and/or knee joint. Resistance training can help. Tightness can contribute to some injuries. Iliotibial (IT) band friction syndrome is a typical issue for runners. Stretching can loosen tight connective tissue. Replacing one weekly recovery run workout with easy bicycling or pool running can help reduce repetitive impact of the lower extremities without sacrificing fitness. Impact forces are usually the origin of nearly every injury.

Rehabilitation: Cross-training can help get back to exercise quickly and reduce risk of recurrence. About half of running injuries are re-injuries. Eccentric strengthening of the calf is a very effective way to correct Achilles tendinosis, an inability of the calf muscle to absorb force. Non-impact activity can maintain aerobic fitness while running is limited. Olympic silver medalist Meb Keflezighi successfully used this strategy when injuries hampered his lead-up to the 2004 Olympic Trials Marathon. Replacing runs with a few weekly bike workouts enabled him to build fitness to finish second, earning a trip to Athens.

Fitness: Due to impact, the most gifted runners can handle no more than about 15 hours of running per week. Athletes in non-impact sports such as swimming or cycling routinely double this amount. With non-impact cardio, you can gain a little extra fitness without increasing risk.

Power: Resistance training, particularly plyometrics, can increase power, translating to greater stride length, reduce ground contact time, and result in faster times. A Swedish study where runners replaced 32% of running with plyometrics for nine weeks improved sprint speed, economy, and 5K times. The control group who maintained a normal training schedule showed no improvement.

Efficiency: Dynamic flexibility is the ability to run with minimal internal resistance from muscles and joints. Dynamic stretches are movements that enhance flexibility, mimicking the way muscles and connective tissue stretch during running. Regular skipping and giant walking lunges (i.e. walking with ridiculously long steps) are examples and can enhance efficiency of your stride.

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.