This page is for demonstration purposes only to showcase the kinds of materials we share with athletes taking advantage of our Coaching Services or Custom Training Plans. To learn more about our services, visit atozrunning.com/coaching or contact us any time at info@atozrunning.com.
CURRENT WEEK
FULL SCHEDULE
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 |
MORE RESOURCES
AtoZrunning Training Philosophy
How to increase structural resilience and avoid stress injuries (from Jay Dicharry):
Dynamic Flexibility (if time)
Dynamic Flexibility routine developed by Dave Hodgkinson
(Video below)
Perform each exercise 5-10x (for each side/leg where applicable). Focus on precise, deliberate movements.
Lunge Matrix (always)
Lunge Matrix developed by Dr. Gary Gray
(Video below)
Perform each exercise 5x on each leg. Focus on precise, deliberate movements.
(Video by Jay Johnson)
Leg Swings (always)
Leg Swings
(Video below)
Perform each exercise 10x on each leg. Focus on precise, deliberate movements, especially manual lifting of the leg at the peak of each swing.
Dynamic Activation (if possible)
Dynamic Activation routine developed by Dave Hodgkinson
(Video below)
Perform each exercise 10-20x (for each side/leg where applicable). Focus on quick, controlled movements. Best use of this routine is before harder effort days and races.
Leg Strength - Rudiment (M/Th)
Leg Strength Rudiment developed by Dave Hodgkinson
(Video below)
Perform each exercise 5-10x (for each side/leg where applicable). Focus on precise, quick and controlled movements.
Leg Strength - Stationary (M/Th)
Leg Strength (Stationary) developed by AtoZrunning
(Video below)
Perform each exercise 5-10x (on each leg, where applicable). Focus on precise, deliberate movements.
Hip Strength (Tu/F)
Hip Strength routine developed by Dave Hodgkinson
(Video below)
Perform each exercise 5-10x (for each side/leg where applicable). Focus on precise, deliberate movements.
Core - Planks (W/Sa)
Plank routine developed by Dave Hodgkinson
(Video below)
Perform each exercise 5-10x (for each side/leg where applicable). Focus on precise, deliberate movements.
AIF (often as able)
AIF = Active Isolated Flexibility
As often as you are able, perform 5-10 repetitions of each movement in this routine. Best time of day is either shortly after running or at night before bed, although some do feel first thing in the morning helps the day start better, too!
If you have ANY ongoing pains or soreness or even recent injuries, it is helpful to perform a few minutes of gentle oil massage on the affected area and other major muscle groups nearby (before any other warmup routines). This is also especially true when running in colder conditions.
In general, foam rolling and other forms of gentle myofascial release are effective means of both warming up and mobilizing muscles and recovering and rehabilitating sore muscles. 5-10 minutes of general foam rolling is always advisable before running. Avoid any aggressive therapies (like scraping, etc.) immediately before running.
We do not specifically advise weight training regimen for distance runners but agree that there can be value added. Depending on the lifts being performed, dedicated weight training should take the place of other strength routines being performed to avoid over-exhausting muscle groups.
When performing any kind of weight training, always follow these rules:
We suggest all distance runners avoid ANY kind of high-intensity lifting/strength sessions as such sessions will conflict with the adaptations being conditioned by the running schedules and often result in a net negative impact on a distance runner’s overall fitness.
If you hit a snag or disruption in your training (hint: it’s inevitable for runners! Life isn’t perfect…), we have many ways to help. Those using our complete Coaching Services can contact their coach any time via text, email, or phone call.
Those who purchase a Custom Training Plan can schedule a Consultation here: https://calendly.com/atozrunning/consultation
If you have technical difficulties with your training resources or materials, you can always reach out to us directly here: info@atozrunning.com.