5 Months to 5 Miles Relay Training Program
Weeks 9-12: Endurance/Strength 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 following the 5 Months to 5 Miles plan, the third block begins September 22, 2008. Teams still have time to start the program!

Weeks 9-12 of our 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 easy, low-effort for the basic plan, targeted for new runners or exercisers. Basic runners can still continue the walk/run routine or jog longer segments. Moderately-low to moderate effort endurance runs are still the cornerstone for Intermediate level runners. Advanced runners now have more challenging efforts included this block.

The endurance phase is the longest and most 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 forming your team or joining the relay training program, with 12 weeks of preparation before race date, there’s still plenty of time! Select the level most appropriate for your fitness level, lace up your shoes and get going!

Endurance Pace: Easy to Moderate
Easy occurs about 60-72% of your maximal heart rate (MHR). It is a good recovery pace between faster workouts, and is "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 time on the body than pushing intensity. They help you become accustomed to fluid loss and other stresses. Easy pace is where training begins, and should remain several weeks before introducing faster runs or walks. An easy run pace is what you could hold many miles. Focus on light foot turnover and rhythmic breathing. Moderate pace should still feel easy, but as you put more time on the legs, and you sweat more, breathing is still comfortable, you can still talk, and not uncomfortable. If breathing becomes very labored, slow down and control the effort. Intermediate and Advanced runners have opportunity for a Fartlek and Tempo sessions (refer to the previous Workout Key). If you are not ready for these yet, do Foundation Runs for the time prescribed and enjoy!

Relay Team Tip: Learn to Develop a Sense of Pace
The most important thing any athlete can learn is a sense of running or jogging pace. Controlling pace is the essential key to effective training and conditioning. An easy way to start pace training is on a track or measured course with a digital watch. Set the watch to beep at a specific distance, such as ¼ mile, ½ mile or mile split time. Choose a comfortable pace. As you run, listen for the beep at the split mark you set. You quickly learn to either pick up the pace if the beep comes before you pass your start line, or slow down if it comes after. Pretty soon, you develop a sense of rhythm for that pace, and you'll hear the beep close to your start point. After time, you can develop different paces “at will”. As you get better at pacing, you'll relate pace to how you feel, and this is called “perceived exertion,” and you won't need a watch, markers or possibly a heart rate monitor to regulate pace.

Try out your internal sense, checking against the watch or heart rate monitor to learn how to adjust for hills or terrain. When you learn to run while holding set paces, you are managing your training and fitness. Pace is the key factor in conditioning that controls physical improvement. Running too slow doesn't stimulate the body enough to get the best improvement, but is necessary when first starting to run to prevent injury. Running too fast requires too much recovery time, and training becomes inefficient.

The most important pace for building endurance is called "tempo" pace. This pace is the fastest you can run without building up lactate in your blood. Threshold pace is great for advanced conditioning. You get in maximum effort without needing extensive recovery time. Everyone's threshold moves up and down according to training (or lack of it!). Learn to recognize tempo pace and use it as a benchmark, relating it to training or race paces. This is the cornerstone of improvement. If you don't build up a good lactate load, you didn't use your full potential. Everybody has a maximum pace they can keep up over the bulk of a race. If you run just a little faster than this pace, it causes the muscles to fatigue, lose power, feel exhausted and your mind says you can't keep going. This is "red line" pace. Knowing when you are at red line and how far and how long you can go when you're over it are keys to planning and managing paces.

Tools like lactate measurement and heart rate monitors were once available only to Olympic level athletes. Now every runner can take advantage of professional knowledge and training tools, such as heart rate monitors or technology such as Garmin’s, to develop winning a race or producing personal records. The right paces use full potential through different parts of the race, even if other runners are passing or if you are in front. Developing a sense of pace takes discipline, patience, confidence and experience to hold the correct pace for you, and one  that will get you to the finish having run the best race you are capable of in your fitness development. Understand what pace it takes to run a 5k or 5 miles, and how that differs from whatever distance you choose to achieve the conditioning that controls physical improvement to help reach your personal goals.

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.