AtoZrunning is honored to partner with Rivertown Races to provide exclusive training and coaching services for all Rivertown Races participants. For the generic training schedule (available to all participants), select your event below. But don’t stop there! Let us send you weekly training reminders (with daily training workouts). Sign up below (totally free).
LIGHT to MODERATE TRAINING
This training schedule is intended for those interested in a light to moderate training load. Expect 4 or 5 days of running each week. *BEGINNER runners should use this schedule.
MODERATE to HEAVY TRAINING
This training schedule is intended for those interested in a moderate to heavy training load. Expect 5-6 days of running each week. *BEST FOR more experienced runners.
EFFORTS & WORKOUTS
| EFFORT | % | DESCRIPTION |
|---|---|---|
| Jog | under 50% | Minimal effort running, intentionally below aerobic stimulation |
| Easy | 50-70% | The lower end of quality aerobic running, comfortable and sustainable well beyond the end of the run, always conversational and never out of breath |
| Steady | 70-80% | A somewhat stronger aerobic effort that is still comfortable with increased respiration but still never out of breath |
| Tempo | 85% | Strong aerobic effort, feeling uncomfortable but sustainable beyond the assigned duration |
| Timetrial (TT) | 90-95% | A near-race effort that involves simulating the desired effort for a given distance but without attempting to close hard and maintaining an even effort throughout |
| RACE | 100% | A race effort is a full effort for a given distance. Runners should avoid full efforts |
| WORKOUT | PURPOSE | DESCRIPTION |
|---|---|---|
| Fartlek | Primarily neuromuscular | A combination effort run that involves harder running of 1-5min with as needed jogging for recovery (harder effort should be dependent on duration: shorter = faster, longer = slower) Read this article for a comprehensive explanation. https://www.atozrunning.com/how-to-run-a-fartlek-workout/ |
| Uphill Repeats | Leg strength, recruitment | Strong uphill running for 3-5min repeats (preferable to find a hill that is half a mile or longer). Run a strong steady effort up the hill, staying controlled, then jog back down for recovery; workouts will assign a duration for max uphill time (ex: 20min) meaning perform uphill repeats for a total of that time |
| Blend | Combination of aerobic and neuromuscular | A combination workout that includes both short tempo running and fast repeats |
| Hill Circuit | Leg strength, recruitment | A 4-part circuit workout: (1) Uphill, run with exaggerated knee motions (either high knees, bounding, or springing), strive for an even effort (not trying to sprint up the hill) (2) On flat, jog easy for equal time as uphill (3) Downhill, run fast and relaxed, extending stride a little (avoid straining or losing control) (4) On flat, run easy fartleks of 30sec-2min on/off for equal time (total) as uphill running |
| Repeats | Leg strength, neuromuscular, anaerobic | Intervals of short, fast running, sometimes steady and other times faster still such as tempo; rest is equal distance jogging; easiest to do on a track or out and back |
| Strides | Neuromuscular, running economy | Generally very short, fast and relaxed sprinting, usually no more than 10 seconds at a time and with at least 3 minutes of easy running between (sprinkled throughout an easy run) - Leg Speed strides: goal is fast cadence and turnover - Good Form strides: goal is (1) running tall, (2) driving knees, (3) fast cadence; run 2 of each then 2 more attempting to put all the pieces together |
GET SUPPORT
Sometimes we hit snags or disruptions in our training and don’t know what to do next. If that happens, we would love to help.
Schedule a Consultation here ($25 for 30min): https://calendly.com/atozrunning/consultation
If you have technical difficulties with your training resources or materials, email Zach any time: zach@atozrunning.com.
LIGHT to MODERATE TRAINING
This training schedule is intended for those interested in a light to moderate training load. Expect 4 or 5 days of running each week. *BEGINNER runners should use this schedule.
MODERATE to HEAVY TRAINING
This training schedule is intended for those interested in a moderate to heavy training load. Expect 5-6 days of running each week. *BEST FOR more experienced runners.
EFFORTS & WORKOUTS
| EFFORT | % | DESCRIPTION |
|---|---|---|
| Jog | under 50% | Minimal effort running, intentionally below aerobic stimulation |
| Easy | 50-70% | The lower end of quality aerobic running, comfortable and sustainable well beyond the end of the run, always conversational and never out of breath |
| Steady | 70-80% | A somewhat stronger aerobic effort that is still comfortable with increased respiration but still never out of breath |
| Tempo | 85% | Strong aerobic effort, feeling uncomfortable but sustainable beyond the assigned duration |
| Timetrial (TT) | 90-95% | A near-race effort that involves simulating the desired effort for a given distance but without attempting to close hard and maintaining an even effort throughout |
| RACE | 100% | A race effort is a full effort for a given distance. Runners should avoid full efforts |
| WORKOUT | PURPOSE | DESCRIPTION |
|---|---|---|
| Fartlek | Primarily neuromuscular | A combination effort run that involves harder running of 1-5min with as needed jogging for recovery (harder effort should be dependent on duration: shorter = faster, longer = slower) Read this article for a comprehensive explanation. https://www.atozrunning.com/how-to-run-a-fartlek-workout/ |
| Uphill Repeats | Leg strength, recruitment | Strong uphill running for 3-5min repeats (preferable to find a hill that is half a mile or longer). Run a strong steady effort up the hill, staying controlled, then jog back down for recovery; workouts will assign a duration for max uphill time (ex: 20min) meaning perform uphill repeats for a total of that time |
| Blend | Combination of aerobic and neuromuscular | A combination workout that includes both short tempo running and fast repeats |
| Hill Circuit | Leg strength, recruitment | A 4-part circuit workout: (1) Uphill, run with exaggerated knee motions (either high knees, bounding, or springing), strive for an even effort (not trying to sprint up the hill) (2) On flat, jog easy for equal time as uphill (3) Downhill, run fast and relaxed, extending stride a little (avoid straining or losing control) (4) On flat, run easy fartleks of 30sec-2min on/off for equal time (total) as uphill running |
| Repeats | Leg strength, neuromuscular, anaerobic | Intervals of short, fast running, sometimes steady and other times faster still such as tempo; rest is equal distance jogging; easiest to do on a track or out and back |
| Strides | Neuromuscular, running economy | Generally very short, fast and relaxed sprinting, usually no more than 10 seconds at a time and with at least 3 minutes of easy running between (sprinkled throughout an easy run) - Leg Speed strides: goal is fast cadence and turnover - Good Form strides: goal is (1) running tall, (2) driving knees, (3) fast cadence; run 2 of each then 2 more attempting to put all the pieces together |
GET SUPPORT
Sometimes we hit snags or disruptions in our training and don’t know what to do next. If that happens, we would love to help.
Schedule a Consultation here ($50 for 30min): https://calendly.com/atozrunning/consultation
If you have technical difficulties with your training resources or materials, email Zach any time: zach@atozrunning.com.
LIGHT to MODERATE TRAINING
This training schedule is intended for those interested in a light to moderate training load. Expect 4 or 5 days of running each week. *BEGINNER runners should use this schedule.
MODERATE to HEAVY TRAINING
This training schedule is intended for those interested in a moderate to heavy training load. Expect 5-6 days of running each week. *BEST FOR more experienced runners.
EFFORTS & WORKOUTS
| EFFORT | % | DESCRIPTION |
|---|---|---|
| Jog | under 50% | Minimal effort running, intentionally below aerobic stimulation |
| Easy | 50-70% | The lower end of quality aerobic running, comfortable and sustainable well beyond the end of the run, always conversational and never out of breath |
| Steady | 70-80% | A somewhat stronger aerobic effort that is still comfortable with increased respiration but still never out of breath |
| Tempo | 85% | Strong aerobic effort, feeling uncomfortable but sustainable beyond the assigned duration |
| Timetrial (TT) | 90-95% | A near-race effort that involves simulating the desired effort for a given distance but without attempting to close hard and maintaining an even effort throughout |
| RACE | 100% | A race effort is a full effort for a given distance. Runners should avoid full efforts |
| WORKOUT | PURPOSE | DESCRIPTION |
|---|---|---|
| Fartlek | Primarily neuromuscular | A combination effort run that involves harder running of 1-5min with as needed jogging for recovery (harder effort should be dependent on duration: shorter = faster, longer = slower) Read this article for a comprehensive explanation. https://www.atozrunning.com/how-to-run-a-fartlek-workout/ |
| Uphill Repeats | Leg strength, recruitment | Strong uphill running for 3-5min repeats (preferable to find a hill that is half a mile or longer). Run a strong steady effort up the hill, staying controlled, then jog back down for recovery; workouts will assign a duration for max uphill time (ex: 20min) meaning perform uphill repeats for a total of that time |
| Blend | Combination of aerobic and neuromuscular | A combination workout that includes both short tempo running and fast repeats |
| Hill Circuit | Leg strength, recruitment | A 4-part circuit workout: (1) Uphill, run with exaggerated knee motions (either high knees, bounding, or springing), strive for an even effort (not trying to sprint up the hill) (2) On flat, jog easy for equal time as uphill (3) Downhill, run fast and relaxed, extending stride a little (avoid straining or losing control) (4) On flat, run easy fartleks of 30sec-2min on/off for equal time (total) as uphill running |
| Repeats | Leg strength, neuromuscular, anaerobic | Intervals of short, fast running, sometimes steady and other times faster still such as tempo; rest is equal distance jogging; easiest to do on a track or out and back |
| Strides | Neuromuscular, running economy | Generally very short, fast and relaxed sprinting, usually no more than 10 seconds at a time and with at least 3 minutes of easy running between (sprinkled throughout an easy run) - Leg Speed strides: goal is fast cadence and turnover - Good Form strides: goal is (1) running tall, (2) driving knees, (3) fast cadence; run 2 of each then 2 more attempting to put all the pieces together |
GET SUPPORT
Sometimes we hit snags or disruptions in our training and don’t know what to do next. If that happens, we would love to help.
Schedule a Consultation here ($50 for 30min): https://calendly.com/atozrunning/consultation
If you have technical difficulties with your training resources or materials, please email Zach here: zach@atozrunning.com.
Sign up to receive weekly emails for the Rivertown Races training plan. Emails include details about each day’s workout, explanations about how to best achieve the workout’s purpose (as well as the current phase of training), and additional resources like our highly-effective pre-run warmup! (And yes, it’s totally FREE!)