ZONE 1: WARMUP ZONE (50-60% OF YOUR MAXIMUM HEART RATE)

Walking and cycling at moderate speed are some exercises that can be done in this
very low-intensity zone. It is best for runners and athletes recovering from injuries. This
zone requires a minimal amount of effort and is also done by runners as a warmup
because it helps you prepare for training in higher heart rates zones.
ZONE 2: FAT BURNING ZONE (60-70% OF YOUR MAXIMUM HEART RATE)
To reach the fat burning zone, runners dont actually need to sprint or run very fast.
Long slow runs fall in this category wherein light to medium effort is exerted by runners.
In this zone, there is a boost in metabolism that enables the body to be more efficient at
burning fat. Aside from this, general endurance is also built which is very important in
improving running performance.

ZONE 3: CARDIO ZONE (70-80% OF YOUR MAXIMUM HEART RATE)

Running at moderate speed and being able to talk to your running buddies are the signs
that you are in the cardio zone. This is the ideal training zone for runners because it
helps improve the overall cardiovascular performance which means better blood
circulation in the heart and skeletal muscles.

Constant training in this zone will also improve your efficiency as runners and decrease
the difficulty of your runs because you are developing overall muscle strength.

ZONE 4: INTENSE ZONE (80-90% OF YOUR MAXIMUM HEART RATE)

The moment that you are no longer able to sustain a conversation with your running
body is the time that you have entered the anaerobic or intense zone. You will start to
breathe heavily and feel fatigue in your muscles. In return, training in this zone improves
speed endurance and conditions you for maximum performance capacity for short
running sessions. It also helps increase the lactate threshold which means you will be
able to run longer before lactic acid builds up in your bloodstream.

ZONE 5: MAXIMUM HEART RATE (90-100% OF YOUR MAXIMUM HEART RATE)

In this zone, the heart, blood, and respiratory system are being trained to work at their
maximal capacity. People with intermediate fitness do not necessarily need to train in
this level yet, but professional athletes or very fit people train in this zone to achieve
peak performance in their respective sport (i.e. develop speed). Even so, training in this
zone is usually just done for several seconds or a few minutes.
DYNAMIC STRETCH
-Inchnoras
-Squats to Toe touch
-Knee hugs to front lunge to twist
-Leg cradle to side lunge
-Worlds greatest stretch
-High kicks
-High Knee

ALTERNATE BANDS
-1 Leg High Kick -Sides - Bridge
-1 Leg Lateral -Up Down -Quadruped Position
-1 Leg ADD -Circles Front * Side
-1 Leg ABD -Circles Back * Back
-1 Leg Knee up -Running * Side & Back
-High Kicks -Squats + Clamshell
-High Knee
-Knee Up
-Squats Walk
-Squats Lateral

RUN DRILLS PLANKS

1 High Knee 1 Leg -P. Hold
2 High Knees
3 Hop High Knee -Side P.
4 Skip High Knee -Forward P.
5 Butt Kick 1 Leg -Side to Side P.
6 Butt Kicks -Push-ups P.
7 Flutter Kick 1 Leg
8 Flutter Kicks
9 High Knee to Butt Kicks
Program Notes:

A. This is a 10 week guide for runners who:

1) have been running regularly for at least 3 months
2) are injury- free and healthy
3) want to kick butt

B. For beginner runners, stay on the low end of the workouts (ex. If it says 30-
45min run, do 30min). For intermediate and experienced runners, stay on the
high end of the sessions (ex. If it says 30-45min run, do 45min).

C. Be smart. If fatigued, take it easy by either just doing an easy session or

skipping the session. If sick, dont do any of the sessions until you are fully well.

D. If you only have limited days to train, prioritize the:

1) Long Run
2) Speed Run
3) Strength Run

E. Protocol for sessions:

1) Always warm up 5-15min easily, walk/jog/easy paced run
2) It helps to do some dynamic stretches and a few run drills before your main
set if you have time to insert them in. These can include leg swings, arm
swings, skipping, high knees, butt kicks, bounding, lateral running, backward
running.
3) For all speed and speed endurance sessions, execute this set before the Main
Set: 4-6x 100m accelerations (not a full sprint, just cruising speed) with 100m
easy jog/walk as recovery in between.
4) Always cool down with an easy run, jog or walk after the main set
5) Always time your efforts. If your goal is to run a SUB-1 10k, then your
Target 10k Pace or T10k should be at 5:59 min/km or faster.
6) Try to avoid running on the pavement when you have a chance, especially
when doing the speed sessions. Make use of a track oval, a treadmill, or run on
grass or dirt to protect your joints from constant pounding.
7) Supplement your run training with 2x a week of Strengthening Sessions
(Weights, Pilates, TRX, etc). Focus on your core muscles. Just refrain from
doing these sessions in the last two weeks before the race.