Below is the Training Program for 2017
12 week program recommend start date: week of January 30th

Ashburn Area Running Club, producers of the Loudoun Half, invite you to join us in the following training schedule for the Loudoun Half. This schedule is a guide for novice and experienced half marathoners. The plan allows those with a minimum of 4 -5 miles base to begin training comfortably.

Plan to join the Ashburn Area Running Club (AARC) at any of our run times during the week or on Saturday for a long run! To find out more about AARC’s weekly run times and locations visit : http://ashburnrunning.org

Need to know terms used within the training plan:

Goal Pace:
The Pace at which you would like to run the race at. Take your desired finish time and convert it to minutes then divide by 13.1 and round up. See chart below for some suggested paces.

Easy / Long:
A pace that is roughly 45 – 90 seconds slower than your goal pace. About 65-75% of max Heart Rate

Tempo/Threshold:
Anaerobic Threshold – is the effort level just below which the body’s ability to clear lactate, a by-product of carbohydrate metabolism, can no longer keep up with lactate production. About 25- 45 seconds, per mile, faster than goal pace.

Strides:
A 100m run where you progressively build to a full sprint then fastly teeter off. Basically you should be at a full sprint at about 80 meters and then slow down for the last 20m (Good to do before 5/10k to get your heart rate up quick)

Fartlek:
A speed play workout that oscillates between a fast (called On) and a slow (called Off) interval. For example the workout could be “Fartlek:1on and 2off”. This means for 1 minute you run a pace that is 90 seconds faster than your goal pace, then for 2 minutes run a pace that is about 90 seconds slower than your goal pace.

Warm up:
A run for a time period or a minimum of 1 mile at an easy/long pace. Designed to get your heart rate up and ready for the workout

Cool down:
A run for a time period or a minimum of 1 mile at pace that is a little slower than your easy/long pace. The run is meant to help your body burn off the lactic acid built up during the workout.

Interval Workout:
This workout is designed to build your speed and endurance, and typically done on a High school track where 1 lap is a quarter mile, or 400 meters. It is recommended that you do a warm up and a few strides before the workout then a cool down after the workout

Interval distances:
400m: a quarter mile or one lap around the track
800m: a half mile or 2 laps around the track
1600m: a mile or 4 laps around the track

This chart may help determine what pace could appropriate goal pace.

Goal Time Goal Pace Easy/Long Threshold 10k pace 5k pace
1:45 8 min pace 8:45 – 9:30 7:15 – 7:35 7 min 6:30
1:58 9 min pace 9:45 – 10:30 8:15 – 8:35 8 min 7:30
2:11 10 min pace 10:45 – 11:30 9:15 – 9:35 9 min 8:30
2:24 11 min pace 11:45 – 12:30 10:15 – 10:35 10 min 9:30

TRAINING PLAN:

This is a 12 week plan which we recommend you start the week of January 30th. Each week is setup with 3 – 4 runs and are designed to be done in order. For example Monday, Wednesday, Thursday, and Saturday. Keep in mind the workouts can be done as it is convenient to your schedule.

Week 1:

Midweek workout: Hill Repeats –Find a hill that takes you 30 seconds to run up. Run your hill 3 – 4 times at threshold pace.

Midweek Run: 4 – 5 miles at an easy/long pace.

Long Run: 5 – 6 miles at easy/long pace.

Week 2:

Midweek Run: 4 – 5 miles at easy/long pace. Then run 5 strides.

Interval workout: Timed Mile (run a mile and time yourself, your goal is to maintain a pace that is 90 seconds faster than your goal pace) Rest for 2 minutes, then run 4 x 400m at threshold with a 90 second rest between each one.

Long Run: 6 – 7 miles at easy/long pace.

Week 3:

Midweek workout: Hill Repeats – Find a hill that takes you 60 seconds to run up. Run up and down the hill 4 times maintaining threshold pace.

Midweek Run: 5 – 6 miles at an easy/long pace.

Interval workout: 4 – 6 x 800m at 10k pace and rest for 90 seconds between each one.

Long Run: 7 – 8 miles at easy/long pace.

Week 4:

Midweek workout: 20 Minute warm up then 6 times (1 min on / 1 min off) Fartlek.

Midweek Run: 4 -5 miles at an easy/long pace.

Interval workout: 10 – 12 x 400m at a building pace with 60 second rest between each one. (Building pace: Start each 400 at 10k pace and progressively build up speed, so that you end the 400 at 5k pace).

Long Run: 2 mile at easy/long, 3 miles at goal pace, 1 mile at easy/long pace.

Week 5:

Midweek Run: 4 – 5 miles at an easy/long pace. Then run 5 Strides.

Interval workout: Pyramid (800m, 1200m, 1600m, 1200m, 800m) with 90 second rest. A pyramid is a work out where you start at a small distance and build up to a top distance, then decrease the distance back to the bottom. As go up the period you want to do each interval at threshold and on the way down the intervals should be at 10k pace. The idea is to go faster on the way down than on the way up (negative splits). Typically pyramids go up by increasing the number of laps, in this workout you start at 2 laps, then 3 laps then 4 laps, then 3 laps and lastly 2 laps.

Long Run: 9 – 10 miles at easy/long pace.

Week 6:

Midweek workout: Hill Repeats – Find a hill that takes you 90 seconds to run up. Run up and down the hill 4 times maintaining threshold pace.

Midweek Run: 5 – 6 miles at an easy/long pace.

Interval workout: 3 (800m @10k, 400 @5k) circuits with 60 seconds between each interval, and 90 seconds between each circuit. A circuit is a work out were you do multiple sets of a particular workout. The set is defined as one circuit, in this workout the set is first 800m at 10k pace rest for 60 seconds, then 400m at 5k pace.

Long Run: 10 – 11 miles at easy/long pace.

Week 7:

Midweek workout: 1 mile warm up, 2 miles at goal pace, 1 mile cool down.

Midweek Run: 5 – 6 miles at an easy/long pace.

Interval workout: 3 x 1600m (1 mile) at Threshold with 2:30 minute rest between each one.

Long Run: 2 mile at easy/long pace, 5 miles at goal pace, 1 mile at easy/long

Week 8:

Midweek workout: Run 1 mile then do 5 hill repeats on a hill that takes you 90 seconds to climb.

Midweek Run: 5 – 6 miles at an easy/long pace.

Interval workout: Latter (400m, 800m, 1200m, 1600m, 2000m) all at threshold with 90 second rest between each one. A Latter is a workout that steadily increases the distance each interval. In the workout you are doing 1 lap, 2 laps, 3 laps, 4 laps and 5 laps.

Long Run: 11 – 12 miles at easy/long pace.

Week 9:

Midweek workout: 1 mile warm up, 3 miles at goal pace, 1 mile cool down.

Midweek Run: 5 – 6 miles at an easy/long pace.

Interval workout: 5 x 1000m at threshold with 200m jog (non-stop). This is a non-stop workout, meaning once the workout starts you don’t stop running/jog till it is done. You can stop to drink water depending on your need, but please don’t stop too long, the idea is not to lose your heart rate. In this workout you will run 1000m (a 2 lap and half around the track) then jog half a lap (200m) back to where you started, and go right into the next one.

Long Run: 12 – 14 miles at easy/long pace

Week 10:

Midweek workout: 20 Minute warm up then 6 times (2 min on / 2 min off) Fartlek.

Midweek Run: 5 – 6 miles at an easy/long pace.

Interval workout: Timed Mile (run a mile and time yourself, your goal is to maintain a pace that is 90 seconds faster than your goal pace) Rest for 2 minutes, then run 4 x 400m at Threshold with a 90 second rest between each one.

Long Run: 2 mile at easy/long pace, 6 miles at goal pace, 1 mile at easy/long.

Week 11:

Midweek Run: 1 mile warmup, 2 miles at goal pace, 1 mile cool down.

Interval workout: 2 x 1600m at goal race pace with 3 min rest between each one.

Long Run: 6 – 7 miles at easy/long pace.

Week 12 (Race Week!):

Midweek Run: 4 miles at easy/long pace, then do 5 strides.

Interval workout: None Cross Train: 6 – 8 mile easy bike ride or 1 hour aerobic exercise class.

Stretch-out Run: 3 – 4 miles at an easy/long pace. (Start this at least 20 hours before the half).

Loudoun Half Marathon!!

Taking on the LoCo Challenge? We recommending adding one 3 – 4 mile extra run per week.

Thank you and good luck on the Loudoun Half Marathon!