1600m training program pdf unlocks the secrets to conquering the 1600m. This comprehensive guide dives deep into the nuances of training, from the initial steps to peak performance. Discover the vital physiological and physical attributes needed for success, along with a structured training program meticulously designed for optimal results. Get ready to embark on a journey toward personal bests and athletic excellence.
This resource provides a detailed breakdown of various training phases, including base building, strength training, and speed work. It also delves into the crucial aspects of nutrition, injury prevention, and mental preparation. Sample weekly training plans cater to different experience levels, ensuring a personalized approach to your training journey. Furthermore, the guide highlights the importance of recovery, offering strategies to optimize your performance and minimize risk of injury.
Introduction to 1600m Training
The 1600-meter race, a staple of track and field, demands a unique blend of speed, endurance, and tactical prowess. It’s not just a sprint, nor is it a marathon; it’s a race that tests the athlete’s ability to sustain high-intensity effort over a significant distance. Success in this event hinges on a well-rounded approach, encompassing both physiological and physical adaptations.A successful 1600m runner needs a profound understanding of their body’s capacity and how to effectively train it.
This understanding allows for efficient allocation of training efforts and careful management of fatigue, leading to consistent improvement and injury prevention. The key is not just in the quantity but also in the quality of the training, ensuring that every session contributes to overall performance enhancement.
Key Physiological and Physical Attributes
The 1600m race necessitates a remarkable combination of aerobic and anaerobic capacity. Runners must possess a high lactate threshold, enabling them to effectively utilize oxygen and sustain a high pace for extended periods. Furthermore, strong leg strength and explosive power are vital for maintaining speed during the race. The ability to efficiently utilize energy sources and manage the body’s response to stress is equally crucial.
Importance of Structured Training
A well-structured training program is essential for optimizing performance in the 1600m. It allows for progressive overload, gradually increasing the demands on the body to promote adaptation and improvement. This carefully crafted plan also aids in injury prevention by strategically integrating rest and recovery periods. Without a structured program, progress can be inconsistent and even detrimental.
Training Phases for 1600m Runners
A successful 1600m training program typically progresses through several distinct phases, each designed to build specific attributes. These phases are critical for gradual development, ensuring the runner avoids overtraining and burnout.
| Phase | Focus | Key Activities |
|---|---|---|
| Base Building | Developing aerobic base, building endurance, and establishing a solid foundation for future training. | Long runs, easy pace runs, cross-training activities, and recovery. |
| Strength Training | Improving muscular strength and power, essential for maintaining speed and overcoming fatigue. | Weight training exercises focusing on lower body, core strength, and plyometrics. |
| Speed Work | Developing speed, enhancing acceleration, and improving running form. | Interval training, tempo runs, and hill repeats. |
| Race-Specific Training | Fine-tuning race strategies, practicing race pace, and simulating race conditions. | Tempo runs at race pace, shorter intervals, and simulated race distances. |
Components of a 1600m Training Program
A 1600m race demands a multifaceted approach to training. It’s not just about speed; it’s about building endurance, stamina, and the crucial ability to maintain a consistent pace over a substantial distance. This involves a carefully structured program that incorporates various training methods, each playing a vital role in achieving peak performance.A well-designed 1600m training program isn’t a one-size-fits-all approach.
It needs to be tailored to the individual runner’s current fitness level, strengths, and weaknesses. Consistency is key, and the program should be followed meticulously to maximize results.
Interval Training
Interval training is a cornerstone of 1600m training. It involves alternating high-intensity efforts with recovery periods. This method builds speed, improves lactate threshold, and enhances the body’s ability to efficiently utilize oxygen during exertion. Effective interval training sessions should involve short bursts of intense running followed by active recovery periods, like jogging or walking. For example, a typical session might consist of 400m repeats at a pace slightly faster than race pace, with 400m recovery jogs between each repeat.
Tempo Runs, 1600m training program pdf
Tempo runs are designed to develop a runner’s ability to maintain a sustained pace over a prolonged period. These runs are performed at a comfortably hard effort, often described as a “comfortably hard” pace, pushing the runner just beyond their conversational pace. Tempo runs are crucial for improving endurance and race-day stamina. Runners should aim for a consistent effort, not a burst of speed.
For instance, a 20-minute tempo run at a pace that is challenging but sustainable will significantly enhance your endurance for a 1600m race.
Long Runs
Long runs are essential for building aerobic base and endurance. They are performed at a conversational pace, allowing the runner to cover significant distances while focusing on maintaining a consistent effort. This type of training improves the body’s capacity to utilize oxygen and burn fat, crucial for sustained performance during the 1600m race. The goal is to gradually increase the duration and distance of long runs over time.
For instance, a 10-mile run at a conversational pace is a significant training block for long-distance endurance.
Rest and Recovery
Adequate rest and recovery are often overlooked but are critical components of any successful training program. The body needs time to repair and rebuild muscle tissue after workouts, and adequate sleep, nutrition, and recovery techniques like stretching are essential for preventing injuries and maximizing performance gains. Without sufficient rest, the body cannot adapt to the demands of training, and the runner risks overtraining and injury.
This is where proper rest and recovery play a crucial role. Aim for at least one complete rest day per week and listen to your body’s signals.
Comparison of Training Methods
| Training Method | Benefits | Drawbacks |
|---|---|---|
| Interval Training | Improved speed, lactate threshold, and oxygen utilization. | Can be demanding on the body if not done properly, increased risk of injury if not done correctly. |
| Tempo Runs | Develops sustained pace and endurance. | Can be mentally challenging to maintain consistent effort over the run. |
| Long Runs | Builds aerobic base and endurance, improves fat burning capacity. | Can be time-consuming and may lead to fatigue if not planned correctly. |
Sample Weekly Training Plans: 1600m Training Program Pdf
Putting together a weekly training plan is key to reaching your 1600m goals. It’s not just about running; it’s about smart training that builds your fitness and prevents injuries. These sample plans are designed for different experience levels, giving you a solid starting point for your journey.
Novice 1600m Runner Weekly Training Plan
This plan focuses on building a base level of fitness and endurance. It’s crucial to start slowly and gradually increase the workload to avoid burnout or injury. Consistent effort is more important than pushing too hard too soon.
| Day | Exercise | Distance/Intensity |
|---|---|---|
| Monday | Easy Run | 3 miles at conversational pace |
| Tuesday | Strength Training | Focus on core and lower body strength |
| Wednesday | Interval Training | 4 x 400m repeats with 400m recovery jog |
| Thursday | Cross-Training | Swimming, cycling, or another activity you enjoy |
| Friday | Easy Run | 2 miles at a comfortable pace |
| Saturday | Long Run | 4-5 miles at a conversational pace |
| Sunday | Rest | Complete rest or very light activity |
Intermediate 1600m Runner Weekly Training Plan
This plan builds upon the foundation laid by the novice plan. It incorporates more challenging workouts and higher mileage. Proper nutrition and hydration are even more critical at this stage. Listen to your body and adjust as needed.
| Day | Exercise | Distance/Intensity |
|---|---|---|
| Monday | Tempo Run | 3 miles at a moderate pace |
| Tuesday | Strength Training | Focus on plyometrics and core strength |
| Wednesday | Interval Training | 6 x 400m repeats with 400m recovery jog |
| Thursday | Cross-Training | Swimming, cycling, or another activity you enjoy |
| Friday | Easy Run | 2 miles at a comfortable pace |
| Saturday | Long Run | 6-7 miles at a conversational pace |
| Sunday | Rest | Complete rest or very light activity |
Advanced 1600m Runner Weekly Training Plan
This plan pushes the limits, demanding a high level of consistency and self-discipline. Recovery and nutrition are paramount. Regular monitoring of your body’s response is crucial for optimal performance and injury prevention. This is where a coach can be extremely helpful.
| Day | Exercise | Distance/Intensity |
|---|---|---|
| Monday | Fartlek Run | Varying speeds and terrains over 4-5 miles |
| Tuesday | Strength Training | Focus on speed and agility drills |
| Wednesday | Interval Training | 8 x 400m repeats with 400m recovery jog |
| Thursday | Cross-Training | Swimming, cycling, or another activity you enjoy |
| Friday | Easy Run | 2 miles at a comfortable pace |
| Saturday | Long Run | 8-9 miles at a conversational pace |
| Sunday | Rest | Complete rest or very light activity |
Nutritional Considerations
Fueling your body for a 1600m race isn’t just about what you eat; it’s abouthow* you eat. Proper nutrition is the silent partner in your training, optimizing your performance and recovery. A well-structured nutrition plan is crucial for maintaining energy levels, building muscle, and preventing injuries. Think of it as giving your body the high-octane fuel it needs to reach its full potential.A balanced approach to nutrition plays a vital role in the success of any 1600m training program.
It’s not just about the quantity of food, but also the quality of the nutrients you consume. The right mix of carbohydrates, proteins, and fats provides the energy, building blocks, and essential support for peak performance and recovery. Understanding these principles will give you a powerful edge in your training.
Carbohydrates: The Body’s Preferred Fuel
Carbohydrates are the body’s primary energy source during intense training and competition. Complex carbohydrates, found in whole grains, fruits, and vegetables, provide sustained energy release, crucial for endurance activities. Simple carbohydrates, while providing a quick energy boost, are not as sustainable. A balanced approach, including both complex and simple carbohydrates, is essential for optimal performance.
Proteins: The Building Blocks of Muscle
Proteins are essential for muscle repair and growth. Adequate protein intake is vital for recovering from the rigorous demands of 1600m training. Lean protein sources, such as poultry, fish, beans, and lentils, are excellent choices for runners. Protein aids in muscle recovery and growth, which is critical for avoiding injuries and enhancing performance.
Fats: The Essential Supporting Role
Fats are often misunderstood. They are not the enemy; they are essential for hormone production, vitamin absorption, and overall bodily functions. Healthy fats, found in avocados, nuts, and seeds, provide crucial support for the body’s processes. They contribute to overall well-being and can positively influence training and recovery.
Hydration: The Unsung Hero
Proper hydration is absolutely essential for optimal performance. Dehydration can significantly impair physical and cognitive functions, impacting your training and race results. Staying consistently hydrated is vital for maintaining electrolyte balance and ensuring your body functions at its peak. Carry a water bottle and sip frequently throughout the day, especially during and after workouts.
Sample Daily Nutrition Plans for 1600m Runners
This table provides a general framework for daily nutrition plans, tailored to different training levels. Individual needs may vary, so consult with a registered dietitian or sports nutritionist for personalized recommendations.
| Training Level | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Beginner | Oatmeal with berries and nuts, a glass of milk | Whole-wheat sandwich with lean protein and vegetables | Chicken stir-fry with brown rice | Fruit, yogurt |
| Intermediate | Protein smoothie with fruit and spinach, a handful of almonds | Quinoa salad with grilled chicken or fish | Lentil soup with whole-wheat bread | Hard-boiled eggs, banana |
| Advanced | Greek yogurt with granola and fruit, a protein shake | Lean protein with complex carbohydrates and vegetables | Salmon with sweet potato and asparagus | Protein bar, energy gels |
Injury Prevention and Recovery Strategies
Running a 1600m race demands a significant amount of physical exertion, making injury prevention a crucial aspect of any training program. Understanding common pitfalls and implementing proactive strategies can significantly reduce the risk of setbacks and maintain a consistent training schedule. Proper recovery is just as vital, allowing the body to repair and rebuild, leading to enhanced performance and a reduced chance of recurring problems.A well-structured approach to injury prevention and recovery isn’t just about avoiding pain; it’s about maximizing your potential.
This involves understanding your body’s responses to training, adapting your routine when needed, and prioritizing rest and recovery. By combining smart training with effective recovery, you can build a resilient body capable of tackling the demands of 1600m running.
Common 1600m Running Injuries
Common injuries in 1600m runners often stem from overuse, improper form, or inadequate warm-up and cool-down routines. These issues can range from minor muscle strains to more severe conditions like stress fractures and patellofemoral pain syndrome (runner’s knee). A thorough understanding of these potential problems allows for targeted prevention measures.
Injury Prevention Strategies
Preventing injuries requires a multi-faceted approach that addresses various aspects of training and lifestyle. A key element is proper warm-up and cool-down routines. These routines prepare the muscles for the demands of training and help the body recover afterward. Furthermore, a consistent training plan, gradually increasing the intensity and duration of workouts, minimizes the risk of sudden stress on the body.
Adequate rest and recovery are essential components of a preventative strategy. Finally, proper footwear, running form, and strength training routines can all contribute to a more injury-resistant body.
Importance of Active Recovery
Active recovery is a crucial component of a well-rounded training program. It involves low-intensity activities, such as walking or light jogging, to promote blood flow and aid in muscle recovery without further stressing the body. This allows for the removal of metabolic waste products, reduces muscle soreness, and facilitates the repair process. Active recovery sessions also help maintain flexibility and range of motion, contributing to a more injury-resistant body.
Importance of Injury Rehabilitation
When injuries do occur, proper rehabilitation is essential for a safe and effective return to training. This process involves a combination of rest, physical therapy, and gradual return to activity. A qualified healthcare professional can provide a personalized rehabilitation plan tailored to the specific injury and individual needs. This focused approach ensures that the body heals completely before resuming training, minimizing the risk of re-injury.
Common Injury Prevention Exercises
Consistent and well-structured strength training routines can significantly reduce the risk of injury. These routines should focus on core strengthening, hip stability, and flexibility. A balanced routine will not only improve your performance but also build resilience against injuries.
| Exercise | Description | Benefits |
|---|---|---|
| Glute Bridges | Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes. | Strengthens glutes and hamstrings, improves hip stability. |
| Calf Raises | Stand with feet shoulder-width apart. Raise up onto the balls of your feet, squeezing your calves. | Strengthens calf muscles, improves ankle stability. |
| Plank | Hold a push-up position, supporting your body on your forearms and toes. | Strengthens core muscles, improves posture, enhances stability. |
| Lunges | Step forward with one leg, bending both knees to 90 degrees. | Strengthens quads, hamstrings, and glutes, improves lower body stability. |
| Hip Abduction | Lie on your side, lift your top leg, keeping it straight. | Strengthens hip abductors, improves hip stability, and helps prevent imbalances. |
Training Progression and Adaptation
Unlocking your full 1600m potential isn’t a sprint, it’s a marathon of meticulous progress. This crucial element of your training program ensures you’re constantly pushing your limits while safeguarding your well-being. Adapting your training plan is not just about adding more miles, but about tailoring it to your body’s unique response, allowing for optimal performance and injury prevention.Training progression isn’t a one-size-fits-all approach.
It’s a dynamic process, a conversation between you and your body, constantly evolving as you adapt and improve. Understanding how to gradually increase your training load and intensity is key to sustained progress and preventing burnout. Listening to your body and adjusting your training based on performance and recovery is paramount. This is the secret sauce for reaching your full potential without sacrificing your health.
Progressive Overload
Gradually increasing the demands on your body is essential for improvement. This principle, known as progressive overload, involves systematically increasing the volume, intensity, or frequency of your training sessions over time. This could mean running longer distances, increasing your pace, or incorporating more challenging workouts. Crucially, the increase should be gradual, allowing your body to adapt and prevent injury.
Think of it like climbing a mountain—one step at a time. Too steep a climb, and you risk falling. A steady, consistent incline leads to the summit.
Monitoring Training Progress
Monitoring your training progress is like having a detailed map of your journey. Tracking key metrics, such as pace, distance, and heart rate, provides insights into your performance and helps identify areas needing attention. Regularly assessing your progress is essential. This allows you to identify areas where you’re excelling and areas where you might need adjustments. Key data points can include weekly mileage, training paces, and recovery times.
Analyzing this data, you can identify patterns and tailor your approach. Are you plateauing? Are you pushing too hard? Monitoring your progress can answer these questions.
Adapting to Individual Needs
Every runner is unique. Different training plans and schedules might work better for different people. Adapting your training plan to your individual needs and goals is vital. Factors like your current fitness level, experience, and personal goals all influence the specific adaptations required. A beginner will have a different program than a seasoned runner.
Tailoring your plan ensures that you’re constantly challenging yourself while also listening to your body’s feedback. Listening to your body is key. Are you feeling overly fatigued? Do you have any nagging pains? If so, adjust your plan accordingly.
Listening to the Body
Listening to your body is crucial for injury prevention and optimal performance. Recognizing signs of fatigue, soreness, or pain is paramount. These signals are your body’s way of communicating its needs. If you experience pain or discomfort, modify your training plan to accommodate. Don’t ignore those signals.
They are your body’s built-in warning system. Rest and recovery are as important as training. A well-rested body performs better.
Recovery Strategies
Active recovery, such as light cross-training or stretching, is crucial for muscle repair and reducing fatigue. Proper nutrition and hydration are also essential for optimal recovery. Sleep is vital for muscle repair and cognitive function. Ensure you get enough quality sleep. Rest, nutrition, and hydration are crucial components of your recovery plan.
These strategies are vital for preventing overtraining and maintaining optimal performance.
Mental and Psychological Aspects of Training
Fueling your 1600m run isn’t just about the physical; it’s a mind game too. A strong mental approach is as crucial as a robust training plan. This section dives into the often-overlooked but vital psychological elements that can significantly impact your performance and enjoyment of the training process.Effective training hinges on more than just physical exertion. A well-prepared mind can navigate challenges, maintain motivation, and even unlock hidden potential.
Understanding and nurturing your mental game is key to maximizing your 1600m running journey.
Mental Preparation in 1600m Running
Mental preparation is the cornerstone of success in any endurance event, and the 1600m is no exception. It involves more than just visualizing success; it encompasses a comprehensive strategy for managing thoughts and emotions during training and competition. Runners who mentally prepare effectively are better equipped to handle the physical demands, stay motivated, and achieve their goals.
Stress and Anxiety Management
Stress and anxiety are natural responses to the pressures of training and competition. Learning to effectively manage these emotions is crucial for maintaining focus and preventing burnout. Techniques like deep breathing exercises, mindfulness practices, and progressive muscle relaxation can help in regulating these responses. Identifying and addressing the root causes of stress can also be highly effective.
Importance of Positive Self-Talk and Visualization
Positive self-talk and visualization are powerful tools that can boost confidence and performance. Regularly reinforcing positive affirmations and mentally rehearsing successful runs can significantly improve your self-belief and your ability to perform under pressure. Visualization techniques help create a mental blueprint for success.
Mental Exercises and Techniques for 1600m Runners
Consistent practice of mental exercises can help 1600m runners cultivate mental fortitude and resilience.
| Mental Exercise | Description | Application |
|---|---|---|
| Mindfulness Meditation | Focusing on the present moment without judgment. | Reduces anxiety, enhances focus, improves self-awareness. |
| Positive Self-Affirmations | Repeating positive statements about oneself and one’s abilities. | Boosts confidence, cultivates a winning mindset. |
| Visualization | Mentally rehearsing successful runs and performances. | Improves performance under pressure, builds confidence. |
| Imagery and Mental Rehearsal | Creating detailed mental images of successful runs. | Enhances performance, helps in overcoming mental barriers. |
| Goal Setting | Defining specific, measurable, achievable, relevant, and time-bound goals. | Provides direction, fosters motivation, and tracks progress. |
| Progressive Muscle Relaxation | Systematically tensing and releasing different muscle groups. | Reduces physical and mental tension, promotes relaxation. |
Equipment and Gear Recommendations
Fueling your 1600m journey starts with the right gear. Choosing the right running shoes, apparel, and accessories can significantly impact your performance and comfort. Proper equipment isn’t just about aesthetics; it’s about supporting your body, enhancing your technique, and ultimately, helping you achieve your goals.A well-chosen and well-maintained running kit is an investment in your training and your health.
It’s like having a trusty steed for your athletic pursuits. Just as a skilled rider takes care of their mount, you need to care for your running gear to maximize its effectiveness and longevity. A well-fitting shoe and supportive apparel are as important as the training plan itself.
Running Shoes for 1600m Training
Choosing the right running shoes is crucial for optimal performance and injury prevention. Consider factors like cushioning, support, and flexibility when making your selection. Your foot type, running style, and training surface all play a part in determining the ideal shoe for you. Experimentation is key, as what works for one runner might not be perfect for another.
- Proper Fit is Paramount: Ensure your shoes fit snugly but not too tightly. There should be a small amount of space between your toes and the end of the shoe. Try on shoes at the end of the day, as your feet tend to swell throughout the day.
- Cushioning Matters: For 1600m races, a balance of cushioning and responsiveness is ideal. Too much cushioning can lead to sluggishness, while too little can cause discomfort and potential injury.
- Support and Stability: Consider your foot type and running style when selecting support features. Neutral runners might not need as much support as runners with overpronation or supination.
Essential Running Apparel and Accessories
Comfort and functionality are key when selecting running apparel. Moisture-wicking fabrics are essential for keeping you dry and comfortable during your runs. Appropriate layering is also important for regulating body temperature in varying weather conditions.
- Moisture-Wicking Fabrics: Look for shirts and shorts made from moisture-wicking materials. These fabrics pull sweat away from your skin, keeping you dry and comfortable during your run.
- Proper Layering: Layers are your friend, especially in fluctuating weather. A base layer, mid-layer, and outer layer can help regulate your body temperature effectively, regardless of the conditions.
- Running Socks: Invest in quality running socks. They should be made from moisture-wicking materials and fit snugly without causing blisters.
Guidelines for Choosing and Maintaining Running Equipment
Carefully selecting and maintaining your running equipment is crucial for maximizing performance and preventing wear and tear. Consistent care and attention to detail will ensure your equipment lasts longer and performs better.
- Trial and Error: Don’t be afraid to try different brands and models of running shoes to find what works best for you. Experiment with different fits and feel to identify the ideal fit.
- Regular Maintenance: Clean your shoes regularly to prevent buildup of dirt and debris. Inspect your shoes for wear and tear and replace them as needed.
- Storage and Protection: Store your running shoes in a cool, dry place. Protect them from excessive moisture and direct sunlight.
Running Shoe Types and Use Cases
| Shoe Type | Description | Recommended Use Cases |
|---|---|---|
| Neutral | Provides a balanced level of cushioning and support for runners with neutral foot strike. | General training, road running, varied terrain. |
| Stability | Offers extra support and stability for runners with overpronation. | Runners with overpronation, maintaining proper form, and injury prevention. |
| Motion Control | Provides significant stability and control for runners with significant overpronation. | Severe overpronation, maintaining form, and injury prevention. |
| Racing Flat | Lightweight shoes with minimal cushioning, ideal for speed work. | Interval training, track workouts, tempo runs, and races. |
| Trail Running | Robust shoes with excellent traction for uneven surfaces. | Trail running, off-road workouts, and varied terrain. |
Monitoring and Evaluation
Staying on track in your 1600m training journey is crucial. Monitoring your progress allows you to fine-tune your approach, identify areas needing adjustment, and ultimately maximize your performance. Regular evaluation isn’t just about numbers; it’s about understanding how your body responds to the training and making informed decisions for optimal results.
Tracking Progress and Performance
Understanding your body’s responses to training is vital. Accurate data collection enables you to analyze trends and adapt your program. This is where meticulous tracking comes in. Tracking your performance involves more than just the final result; it includes the details of your training sessions. This comprehensive approach to monitoring allows you to see the bigger picture of your progress.
Metrics for Measuring Progress
Various metrics offer insights into your training effectiveness. These metrics help you gauge your progress and identify areas needing attention. Monitoring pace, distance, and heart rate provides valuable information. Analyzing these metrics over time paints a clear picture of your progress and allows for adjustments to your training program.
- Pace: Monitoring your pace during workouts, particularly during key intervals, allows you to assess your speed and endurance development. Consistent improvement in pace across different workouts indicates a positive trend. If you consistently find yourself slowing down, it might signal a need to adjust your training intensity or volume.
- Distance: Tracking distances covered in workouts, particularly in your long runs, provides a quantifiable measure of endurance progress. A steady increase in the distances you cover suggests an improvement in your stamina and ability to sustain effort over longer durations.
- Heart Rate: Monitoring your heart rate during training helps gauge the intensity of your workouts. A consistent heart rate within a target zone for a given intensity suggests you are training effectively and within your optimal physiological range. Monitoring heart rate recovery after exercise can also offer valuable insights into your training load.
Adjusting the Training Program
Analyzing the data collected through monitoring is key to tailoring your training program for optimal results. Performance feedback allows you to make necessary adjustments. Regularly assessing your progress allows you to fine-tune your training schedule. This allows you to modify your program to address any emerging challenges and maintain consistency in your progress.
Example Metrics Table
| Metric | Description | How to Track | Example Values (Possible Progression) |
|---|---|---|---|
| Pace (1600m) | Average speed during the 1600m race. | Use a stopwatch or GPS device to measure the time. | Initial: 5:00, Week 4: 4:55, Week 8: 4:50, Week 12: 4:45 |
| Weekly Long Run Distance | Distance covered in your weekly long run. | Use a GPS device or track your route. | Initial: 6km, Week 4: 8km, Week 8: 10km, Week 12: 12km |
| Average Heart Rate (Training Session) | Average heart rate during your training sessions. | Use a heart rate monitor. | Initial: 150 bpm, Week 4: 155 bpm, Week 8: 160 bpm, Week 12: 165 bpm |
