Northwestern University Athletics
Run For Walk: Training Tips for Runners (Advanced)
6/30/2015 9:55:00 AM | Randy Walker Memorial 5K
Today’s tips will help advanced runners develop stamina and endurance
EVANSTON, Ill. -- Whether a novice runner or a veteran of marathons, Run For Walk welcomes runners from all skill levels to its 4.1-mile event on Sunday, Aug. 9 at Ryan Field.
This is the second and last installment of training tips designed by the Northwestern women's cross country program for Run For Walk participants. Today's tips will focus on advance runners. Participants can download a six-week advanced training schedule here or view the beginners running tips here.
"If you are an avid runner, has established a good pace for yourself and are ready to increase intensity of your training, pick a time to run 4.1 miles to test yourself," says April Likhite, head coach of the Northwestern women's cross country team.
Likhite issued the challenge to runners who are getting ready to participate in Run For Walk on Aug. 9.
Likhite and the Northwestern women's cross country program developed a six-week training plan designed for runners who have significant previous running experience and who are getting ready for the Run For Walk 4.1 Mile Run.
The "Advanced Training Plan" is intended for runners who already have significant previous running experience, who are accustomed to running six or more days per week and have previously completed higher intensity training sessions such as intervals and tempo runs. It is expected that those choosing this plan have a fair amount of previous training knowledge and are able to understand the meaning and goals of the different types of training that is scheduled.
Greg Hipp, volunteer assistant coach for the Wildcats, designed the six-week training plan. He outlined general instructions and pace guidelines for each type of moderate to harder training session.
"This plan is challenging. If it appears over ambitious, consider individualizing it by reducing the number of days of training each week or decreasing the volume of some of the workouts," Hipp explains. Pointers to remember include:
Echoing Likhite's challenge, Hipp says, "This plan calls for some additional racing leading up to the Run for Walk 4.1-Mile Race. If additional races are not part of your goals, consider completing a time trial, which is a race effort workout, or switching this day for another harder workout of your choice."
Run For Walk is a Chicago Area Runner's Association (CARA) Runners' Choice Circuit event. The unique run distance of 4.1 miles harkens back to Walker's uniform number -- 41 -- during his collegiate playing days at Miami University. Both the run and walk take place through Evanston's tree-lined streets and on Northwestern's campus with participants finishing on historic Ryan Field.
Fans are encouraged to register online or visit NUsports.com/RunForWalk for more event details. Questions should be directed to runforwalk@northwestern.edu or by calling 847-491-7723.
This is the second and last installment of training tips designed by the Northwestern women's cross country program for Run For Walk participants. Today's tips will focus on advance runners. Participants can download a six-week advanced training schedule here or view the beginners running tips here.
"If you are an avid runner, has established a good pace for yourself and are ready to increase intensity of your training, pick a time to run 4.1 miles to test yourself," says April Likhite, head coach of the Northwestern women's cross country team.
Likhite issued the challenge to runners who are getting ready to participate in Run For Walk on Aug. 9.
Likhite and the Northwestern women's cross country program developed a six-week training plan designed for runners who have significant previous running experience and who are getting ready for the Run For Walk 4.1 Mile Run.
The "Advanced Training Plan" is intended for runners who already have significant previous running experience, who are accustomed to running six or more days per week and have previously completed higher intensity training sessions such as intervals and tempo runs. It is expected that those choosing this plan have a fair amount of previous training knowledge and are able to understand the meaning and goals of the different types of training that is scheduled.
Greg Hipp, volunteer assistant coach for the Wildcats, designed the six-week training plan. He outlined general instructions and pace guidelines for each type of moderate to harder training session.
"This plan is challenging. If it appears over ambitious, consider individualizing it by reducing the number of days of training each week or decreasing the volume of some of the workouts," Hipp explains. Pointers to remember include:
- · Paces for recovery runs should be relaxed, but not jogging. A proper cue is to consider it as "conversation pace", meaning you can manageably speak in full sentences to a training partner while running.
- · Easy run paces are still manageable but slightly quicker. Consider the cue "phrase pace", meaning you can manage to comfortably speak in phrases, but full sentences would require you to pause for deeper breaths.
- · If you use a heart rate monitor, recovery runs should be in a range of 60-70% of your maximum heart rate with easy runs reaching as high as 80% of your maximum.
- · For medium long run and long run paces, begin these runs at your recovery run pace. Through the duration of the run, gradually progress to your easy run pace.
- · If you use a GPS watch or a marked course and would like more quantifiable pace ranges, consider searching for either of these two quality pace parts: Jack Daniel's VDOT Charts or Greg McMillian's Pace Calculator.
Echoing Likhite's challenge, Hipp says, "This plan calls for some additional racing leading up to the Run for Walk 4.1-Mile Race. If additional races are not part of your goals, consider completing a time trial, which is a race effort workout, or switching this day for another harder workout of your choice."
Run For Walk is a Chicago Area Runner's Association (CARA) Runners' Choice Circuit event. The unique run distance of 4.1 miles harkens back to Walker's uniform number -- 41 -- during his collegiate playing days at Miami University. Both the run and walk take place through Evanston's tree-lined streets and on Northwestern's campus with participants finishing on historic Ryan Field.
Fans are encouraged to register online or visit NUsports.com/RunForWalk for more event details. Questions should be directed to runforwalk@northwestern.edu or by calling 847-491-7723.
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