Ethel Said:

Just signed up for a distance training program?

We Answered:

i would go with what they are giving you. just wait a little and im sure your coach will get back to you. if you arent comfortable with doing 9 miles right now, work up to it (but work up to it quickly because soon the mileage will really start to increase!)

Maria Said:

Middle Distance Training Program??

We Answered:

too cold to run?!! I used to run in the snow! well...if you dont' have a track and wont run outside or go to a gym...there really isnt much you can do to condition. mid-distance usually does more sprintwork, but it looks like you wont be able to do that.

do you have stairs in your home? you could try just doing stairs- running up and down. I used to do that sometimes for a short workout, and I know my coach used to do that too. Try and go up and down the stairs as many times and as fast as possible without stopping. do it a few times....jog slowly around your house to get warmed up and cool down. Also, you could lift weights or do abwork, curls, etc. to build up muscle.

however, if you are planning to condition now and "lose" the conditioning you have worked up in the winter, you may as well not start running. Once you stop running, you will lose about everything you have gained (unless you have been running extensively for years) within about 4 weeks of not running. Running now and not during the winter will not benifit you much at all when springtime comes around- you may be just as out of shape as the other girls...if you dont run in the winter, at least try to come up with some excersizes or workouts even if they dont involve running

Terrence Said:

Track distance training program for beginner ?

We Answered:

i would alternate sprints for pace's sake and distance

like monday 7 200m sprints with a 200m jog between
tuesday 6 mile run
wednesday 100m run then jog 200m run then jog 300m run then job 400m run the jog
thursday maybe 3 miles and some weight lifting (your arms are almost as important as your legs when you are running) and sit ups and things
friday 400m sprints
saturday another 6 mile
then sunday rest

you can tweak it however if you want its just a basic layout i guess.

Marie Said:

Can some one give me a good training program?

We Answered:

The training you need to do now is very close to what you have been doing for cross country.
you will be running 2 miles instead of 3 miles.
Between seasons you can do your distance running with 1 day of tempo, and 1 day of an interval like 800 repeats.
You should be doing weights to get stronger even though you do not need to mass of a sprinter.
You can also do 1 or 2 days of plyometrics each week.
After cross country season it is good to take off and not worry about training, I usually say to do 2 weeks of active rest, that means you can run but never run hard and don't worry about how far or long you run.

It is more for mental fatigue than physical.

Perry Said:

long distance swim training programs?

We Answered:

500m Warm Up -Not Very Fast
200m Free Style with pull buoy(if u don't have a pull buoy don't move ur legs)
200m Catch up swim
2(6*50m) Free Style @ 55 Seconds
2*50m Any stroke @ 1 Min.
100 m relax
4*100m (Minimum-@ freestyles) Freestyle @ 1:20-1:25 & other strokes @ 1:40
200m freestyle drill(4 hands right 4 hands left)
400m cool down

after ur comfortable with this workout u can do 1000m warm ups and can decrease 2(6*50) to 1(6*50)

Bernice Said:

What is the best way to incorporate distance and speed into a running training program?

We Answered:

Don't try to work on speed and distance in the same workout. Instead, do one speed workout each week and one distance workout each week, not on back to back days. The rest of your weekly runs should be easy to moderate and take one day as a rest day.

For distance, add about 1 mile each week to your long run. So if you are running 7 right now, do 8 the next week, then 9, then 10. Once you get to 10, you should be set to run the half marathon, so you can hold at 10 miles if you want or continue to increase the distance, if you feel prefer. Do your last 10+ mile workout about 2 weeks before the race. After that, stick to shorter distances so that you will be well rested for the race day. Also, go at a slower pace for your long runs. It is more important to cover the distance than to worry about the speed. In your long runs, you should try whatever you intend to eat or drink on race day to make sure they work for you. So bring Gatorade along on your long runs if that's what you plan to drink during the race. It's never good to try something new during the race.

For speed workouts, be sure to warmup first. Then, do intervals where you run at or near race pace for a pre-determined distance (like 800 meters) and then recover with walking or slow jogging for the same distance. Repeat and then cool down. Try to keep the speed part of your workout to around 10% of your weekly mileage. So if you are running 30 miles per week, your speedwork would be about 3 miles.