PREFONTAINE

 Below from FIRST training Program

4. Run Three Different Kinds of Tempo Runs
The tempo run has become a mainstay of many training programs, but the FIRST program carries the concept a little farther than most, adding more variety and nuance. FIRST runners do three different kinds of tempo runs?short tempos (three to four miles), mid tempos (five to seven miles) and long tempos (eight to 10 miles). Each of these is run at a different pace. "We've found that the long tempo run is particularly helpful," says Pierce. "You're basically running at your marathon goal pace, so you're getting maximum specificity of training, and improving your efficiency at the pace you want to run in your marathon."

5. Put More Variety in Your Speedwork
Many runners do no speedwork at all. Those who do often fall into a rut, running the same workout time after time. Pierce learned long ago that this approach makes speedwork much harder than it should be. "I used to run the same speed workout week after week," he recalls. "After a while, I would start to dread that workout. Speedwork is much easier when you change it around a lot." The FIRST runners do many different speed workouts at different paces, generally taking just a 400-meter jog between the fast repeats. For the sake of simplicity, we've narrowed the selection to four distances at four paces. (See "The FIRST Paces"). But be creative. Pierce has just one more rule for speed training: Start modestly, but after a month, try to get the total distance of all the fast repeats to equal about three miles or 5000 meters (i.e., running 5 x 1000 meters, or 12 to 13 x 400 meters).

8. Follow a 3-Week Taper
The FIRST program builds for 13 weeks, with the second 20-mile long run coming at the end of the thirteenth week. After that, the program begins to taper off, with 15- and 10-mile long runs during weeks 14 and 15. The speedwork and tempo runs taper down just a little, with a final eight-mile tempo run at marathon goal pace coming 10 days before the marathon. "The marathon taper has tripled in length during my career," Pierce notes. "When I first started out in the 1970s, we only did a six-day taper for our marathons. Now the conventional wisdom is three weeks, and that makes sense to me. It seems about the right amount of time to make sure you've got the maximum spring back in your step." If you feel sluggish doing just the easy running in the final week (this is very common, by the way), do five or six 100-meter strides or pickups after the Tuesday and Thursday workouts. Get in some extra stretching afterward as well.

VDOT

5K

5K Pace

Half M

Half M P

Marat

Marat P

Tempo P

Repet P

20

25

30

35

40

45

50

55

60

80

39

24:39

7:56

1:53:24

8:39

3:54:13

8:56

8:22

7:17

40

24:08

7:46

1:50:59

8:28

3:49:51

8:46

8:12

7:07

8:12

8:16

8:23

8:26

8:29

8:32

8:34

8:36

8:38

8:46

41

23:37

7:36

1:48:40

8:17

3:45:03

8:35

8:02

6:58

8:05

8:08

8:13

8:16

8:19

8:22

8:24

8:26

8:28

8:36

42

23:09

7:27

1:46:24

8:07

3:40:40

8:25

7:52

6:49

7:55

7:58

8:03

8:06

8:09

8:12

8:14

8:16

8:18

8:26

43

22:41

7:18

1:44:13

7:57

3:36:18

8:15

7:42

6:41

7:45

7:48

7:53

7:56

7:59

8:02

8:04

8:06

8:08

8:16

44

22:15

7:10

1:42:17

7:48

3:32:23

8:06

7:33

6:32

7:35

7:38

7:43

7:46

7:49

7:52

7:54

7:56

7:58

8:06

45

21:50

7:02

1:40:20

7:39

3:28:26

7:57

7:25

6:25

7:25

7:31

7:35

7:38

7:40

7:42

7:44

7:46

7:48

7:57

46

21:25

6:54

1:38:27

7:30

3:24:39

7:48

7:17

6:17

7:18

7:24

7:28

7:31

7:33

7:35

7:37

7:39

7:41

7:49

47

21:02

6:46

1:36:38

7:22

3:21:00

7:40

7:10

6:10

7:11

7:17

7:21

7:24

7:26

7:28

7:30

7:32

7:34

7:41

48

20:39

6:39

1:34:53

7:14

3:17:29

7:32

7:02

6:03

7:04

7:10

7:14

7:17

7:19

7:21

7:23

7:25

7:27

7:33

49

20:18

6:32

1:33:12

7:06

3:14:06

7:24

6:55

5:56

6:57

7:03

7:07

7:10

7:12

7:14

7:16

7:18

7:20

7:25

50

19:57

6:25

1:31:35

6:59

3:10:49

7:17

6:51

5:50

6:51

6:56

7:00

7:03

7:05

7:07

7:09

7:11

7:13

7:17

http://connect.garmin.com/activity/229732932

643D145 Bryan Canal Trail

Wed, Oct 3, 2012 5:55 PM

I did a LONG TEMPO run tonight.  6.47 miles @ 8:19/mile.  I was going for 8:30s but was getting 8:20s.  So I just went with it.  Done was the first four miles in the 8:20s range.  Nailed Mile 5 @ 8:04/mile and mile 6 @ 8:16 mile and closed out the last half mile @ 7:59/mile.  It’s so easy to negative split these short distances.  Someone please explain to me how to negative split the marathon distance. 

Purpose	Type of Run	Race Pace	Notes
Speed	Strides	Mile	Teach Legs to turnover quickly. 50-200m.  Run fast 15-25 seconds.  Jog easily 30-90 seconds.  30-90 seconds recovery.  Longer recovery allows you to put more effort into each stride which helps to develop speed.  Pace is 800m-1 mile race pace. Done at the end of a General Aerobic or Recovery run.  Will improve finishing kick.  (Glover: Short Intervals for Speed and Power)
max ox cons	VO2max Intervals	5K	Repeats at 5K Pace.  6x800s or 3x1600s.  Done in 600-1600m at 5K race pace.
Stamina	Cruise Intervals	8K-12K	Cruise Intervals.  3-8 minutes.  Recovery Jogs are 0:30-2:00. (Glover pg. 93: Run longer interval distances to prepare for longer races and shorter ones for shorter races.  Miles for Marathon.  Longe Intervals: Strength, Endurance, Stamina for holding race pace.  1600s develop the ability to hold a strong pace over a significant distance.
Stamina	Tempo (LT)	12K-HM	To increase stamina.  Will improve your running tempo.  15-30 minutes long.  85-90% max HR (McMillan).  Require a warm-up.  Slightly more intense than steady state runs.  (Steve Douglas: 20-30 minutes.  Short tempo runs.  #96: Purpose of Tempo Runs is to learn to focus during the miles to stay on Pace)
Stamina	Steady State	HM-30K	25 minutes to 1:15.  HR 83-87% (McMillan).  Require a Warm-up.  Begin with a 10-20 minute run at an Easy Pace.
Endurance	MP	MP	MP Runs.  Fast Finish Long Runs.  (MARATHON PREDICTOR per McMillan) Every 2-3 weeks.  If you can build to doing 13-15 miles at your marathon goal pace without excess effort, then you can be very confident that you will reach your marathon goal time.  (Steven Douglas: Long runs with most miles at MP.  Long Tempo runs.  40-80 minutes or 6-10 miles @ MP.  (Scott Douglas, McMillan, Pete Pfitzinger: Improve your Fatigue resistance.  Done at the end of Long Runs or sandwiched between a warm-up and cool-down. Practicing your goal race pace and most effective when done at the end of a long run.  Gets you used to running your goal pace when tired.
Endurance	GA (Easy)	MP + 0:30-1:00	Easy runs.  MP + 0:30-1:00.  15 minutes to 90 minutes.  Majority of your training are Easy Runs.  Don't run them too fast.  HR 75% max per McMillan and can reach 80-85% maximum near end of run.
Endurance	Long	MP + 0:30-1:30	Time on your feet.  Improves endurance.  1.5 hours to 3.5 hours.  HR around 70% maximum.  Pfitz has long identifed as 10-20% slower than MP which is 9:26-10:17.  Mcmillan says 17% slower than MP first half and 6% sloweer than MP second half.  McMillan is more accurate.  Design courses to simulate the Marathon you are training for.
Endurance	Recovery	MP + 1:30-2:00	A slow jog.  A relaxed pace.  HR below 65% (McMillan).  15-45 minutes.  You must run this slow if you want to improve.  Use the day after a hard workout.
			MARATHON PREDICTOR: Long distance Race.  Double your Half Marathon time and add seven minutes.  1:45 Half Marathon = 3:37 Marathon.
			MARATHON PREDICTOR: Yasso 800s.  Time in minutes and seconds for 10x800 with equal recovery equals the hours and minutes of your marathon time.  10x800 in 3:45 with 3:45 recovery equals 3:45 Marathon.  Run 3:30 for the 800s and you can run 3:30 for the Marathon

Check this again and make adjustments to this as needed.

VDOT 42.

Increase VDOT value by one unit each 4-6 weeks.

Run 6 days weekly.  55 Mile Peak. 

M     T(q)     W(b)     H(s?)     F          Sa(m)    Su (d)

Strides: 10x100 or 10x200s @ mile race pace.  Speed and efficiency.  At least once weekly. 

VDOT 42 = 6:39

TUESDAY:

VO2max Intervals: ½ mile and ¾ mile repeats @ 5K pace with 3-4-5 minute recoveries up to 5,000 meters.  Max oxygen cons.  Just go for 8% weekly mileage.  Daniels says 5:00 max but Douglas (or McMillan) says up to 6:00 for the workbout portion.

VDOT 42 = 7:24

THURSDAY:

Cruise Interval Miles: 3-4 Cruise Interval Miles with 2:00 recovery jog.  8K-12K pace.   2 mile warm up and 10-15 minutes cool down.

Strength, Endurance, Stamina for holding race pace.

VDOT 42 = 7:37-7:47

Jack Daniels: Run Cruise intervals at Tempo pace.

Tempo (Threshold) Runs: Warm up + 20 minutes at Tempo pace + Cool Down. 

12K-Half Marathon pace.  Slightly more intense than steady state runs.

Purpose: learn to focus during the miles to stay on pace.  Stamina.

VDOT 42 = 7:47-8:08

Steady State Runs.  Require warm up.  Begin with a 10-20 minute run at Easy pace.

HM – 30K pace. 

25 minutes to 1:15.

Stamina.  A long tempo (plus adjustment) run.

VDOT 42 = 8:08-8:22

SATURDAY:

Long Runs: 13-23 miles.  Endurance. 

VDOT 42 = 9:04

Daniels' Running Formula, Jack Daniels, Ph.D. If you only buy one book to read, this is the book. Read it often. You'll be amazed what you learn after you've referred to it a dozen times!

Lore of Running, Timothy Noaks, MD. The reference book for all things running

VDOT Values Associated with Times Raced over Popular Distances

Place    Name             City               Bib No   Gend                     Time        Pace  

  1    Spy Barres       Mystic  CT            739      M                      17:51.0      5:45/M

  2    Liam Regula                            246      M                      18:46.0      6:03/M

  3    Peter Zelken     Mystic  CT            789      M                      19:16.0      6:13/M

  4    Stanley Mickus   Mystic  CT            1001     M                      19:20.0      6:14/M

  5    Michael Boumenot       06379             32     M                      19:23.0      6:15/M

 17    Joe Wojtas       Stonington  CT        820      M                      21:35.0      6:58/M

 65    Patrick Kearney                        518      M                      24:49.0      8:00/M

109    Michael Kearney                        520      M                      27:15.0      8:47/M

129    Christian Kearney                      521      M                      27:52.0      8:59/M

445    Kathleen McFarland                     570      F                      48:13.0     15:33/M

446    Madison Tardif      Norwich  CT        874      F                      48:16.0     15:34/M

447    Ian Tardif          Norwich  CT        875      M                      48:16.0     15:34/M

448    Molly Cournoyer     Norwich  CT        871      F                      49:17.0     15:54/M

449    Paul Tardif         Norwich  CT        873      M                      49:18.0     15:54/M

Placed 9/19 in my division and placed 65/449 overall. 

Race was an out and back course consisting of road, grass and trail running. So the 8:00/mile pace is pretty decent pace given the terrain.