"3 PLUS 2" Training Week!

To become a faster and stronger runner, Runner's World recommends the "3 Plus 2" training program, which consists of 3 quality runs and at least 2 cross training workouts each week. The cumulative training effect of this workout over 12 to 18 weeks translates into improved fitness, more speed and better endurance.



The 3 quality runs should include:

* TRACK REPEATS - run relatively short distances (400m - 2000m) repeatedly, with brief recovery intervals. Track repeats are designed to improve maximal oxygen consumption, running economy and speed. For example: run 6 times 800 meters with 90 second rest in between. Rest by walking or jogging.

* TEMPO RUN - begin with easy running for 1 to 2 miles and gradually increase pace to your designated 5 K pace. For example: 1 mile warmup, 2 miles at short tempo (short tempo = 15 seconds slower than your per-mile 5 K pace), 1 mile cooldown.

* LONG RUN - this run is relative to your goals and present training. For Baker to Vegas training, this workout requires steady running from 3 to 8 miles at a pace slightly slower than your 5 K pace. Try by starting out slower and pick up pace during the middle phase of the long run.

Check out this book by Runner's World: "Run Less Run Faster"

Don't forget to warmup, cooldown and stretch to avoid injury!