PUBLISHED 10/17/2006
TWIN PEAKS Beginners' Program
If you've been running regularly for at least six months but aren't quite ready for a program that includes two speed sessions per week, try John Henwood's modified program instead. You'll still build up to run a 5-K and then a 10-K. While this program is similar to Henwood's more advanced plan, this schedule has one "quality" session per week, every Tuesday, alternating between a speed workout and a tempo workout; and there's only one long run. As in the more advanced program, intensity is measured by RPE--rate of perceived exertion using a percentage scale, with 100 percent being maximum race effort. The Tuesday speed-endurance sessions should be about 80 percent of effort; and the alternating tempo sessions about 70 to 80 percent. Your long runs should be done at 50 percent--that is, a steady, comfortable pace where conversation is easy. Take Monday, Wednesday, and Friday off, or better yet, cross-train.
Basic Schedule:
Tuesday: Speed or tempo session
Sunday: Long run
WEEK: 1
Tuesday: 800 meters x 4 with 2-minute jog between
Thursday: 40 to 45 minutes
Saturday: 40 to 45 minutes
Sunday: 45 minutes
WEEK: 2
Tuesday: 4 x 1 mile with 1-minute jog between
Thursday: 40 to 45 minutes
Saturday: 40 to 45 minutes
Sunday: 50 minutes
WEEK: 3
Tuesday: 600 meters x 5 with 2-minute jog between
Thursday: 40 to 45 minutes
Saturday: 40 to 45 minutes
Sunday: 55 minutes
WEEK: 4
Tuesday: 2 x 2 miles with 2-minute recovery jog between
Thursday: 40 to 45 minutes
Saturday: 40 to 45 minutes
Sunday: 60 minutes
WEEK: 5
Tuesday: 400 meters x 8 with 2-minute recovery jog between
Thursday: 40 to 45 minutes
Saturday: 40 to 45 minutes
Sunday: 65 minutes
WEEK: 6
Tuesday: 10-minute tempo with 1-minute jog, 5-minute tempo with 1-minute jog, 10-minute tempo
Thursday: 40 to 45 minutes
Saturday: 40 to 45 minutes
Sunday: 70 minutes
WEEK: 7
Tuesday: 600 meters x 4 with 600-meter jog between
Thursday: 40 to 45 minutes
Saturday: 40 to 45 minutes
Sunday: 75 minutes
WEEK: 8
Tuesday: 200 meters x 6 with 200-meter jog between
Thursday: 40 to 45 minutes
Saturday: 5-K road race
Sunday: 45 minutes, easy
WEEK: 9
Tuesday: 8 x 300 meters at mile pace with 30-meter jog between
Thursday: 40 to 45 minutes
Saturday: 40 to 45 minutes
Sunday: 60 minutes
WEEK: 10
Tuesday: 6 x 200 meter strideouts with 200-meter jog between
Thursday: 40 to 45 minutes
Saturday: 10-K road race
