Thursday, August 27, 2009

TW2G Updated Program

TW2G Updated Program

Below is the updated program for the TW2G Plan. I had to make adjustments because not everyone will be racing on Saturday and some people are more beginners then others are. Either way adjustments can be made. The plan was originally designed for someone who already had a mileage base of 15-20 miles per week. The bottom line is some workouts are challening, some are easy. The bottom line is challenge yourself and have fun doing it. See You at the finish line!

TW2G Program

10 Weeks to Greatness(TW2G)…
Dream…Believe…Achieve…TheRun4life.org


Base, Quality and Taper


Weeks 1-3 Base Building Phase Building Your Base Mileage

Weeks 4-8 Quality Phase Getting your Body Used to Speed!

Weeks 9-10 Taper Phase Resting for peak performance when it counts!

Part 3 Ab Core Workouts to be added on Monday and Wednesday (See Last Page)

SUNDAYS ARE ALWAYS AN OFF DAY OF REST!


Base Building Phase


Week #1 20-22 Miles per week


Monday- easy 3 then Monday 8 x 100 meter sprints (Ab Core Part 3)

Tuesday 4 (Optional Weight Training)

Wednesday easy 3 then Wednesday 4 x 100meter sprints (Ab Core Part 3)

Thursday 3

Friday 3-4 easy

Saturday 3

SUN OFF

Week #2 23-24 Miles per week

Monday- easy 3 then 10 x 100 meter sprints (Ab Core Part 3)

Tuesday 4 (Optional Weight Training)

Wednesday easy 3 then 6 x 100meter sprints (Ab Core Part 3)

Thursday 3

Friday easy 4

Saturday Beginning Runners will do a 6-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 2mile cool down


Week #3 26-28 Miles per week

Monday- easy 4 then 12 x 100 meter sprints (Ab Core Part 3)

Tuesday 5 (Optional Weight Training)

Wednesday easy 4 then 8 x 100meter sprints (Ab Core Part 3)

Thursday 3

Friday 3

Saturday Beginning Runners will do a 7-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 2mile cool down


Quality Phase (Speed Training Sessions) See Definitions of Runs Section Below


Week #4 30-32 Miles per week


Monday- 18 min warm-up, 8x 1 min intervals, 1 min rest intervals, 18 min cool down (6.2m) (8 x 1 min should be done at RACE PACE) (Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 18 min warm-up, 2-mile tempo run (80-90% of Race Pace), 18 min cool down (6 miles) (Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 7-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 2 mile cool down


Week #5 32-34 Miles per week

Monday- 22 min warm-up, 3x 3 min intervals, 2 min rest intervals, 4 x 100 meter sprints 22 min cool down (7m) (Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 22 min warm-up, 3mile tempo run, 22 min cool down (7) (Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 8-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 3 mile cool down


Week #6 34-36 Miles per week


Monday- 26 min warm-up, 15min speed no rest, 26 min cool down (8m)

(Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 26 min warm-up, 3-mile tempo run, 26 min cool down (8 miles)

(Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 8-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 3 mile cool down


Week #7 38-40 Miles per week


Monday- 30 min warm-up, 8 x 1 min intervals 1 min rest repeats, 30 min cool down (9m)

(Ab Core Part 3)

Tuesday 5 easy (Optional Weight Training)

Wednesday 30 min warm-up, 3-mile tempo run, 30 min cool down (9 miles)

(Ab Core Part 3)

Thursday 3

Friday 4 easy

Saturday Beginning Runners will do a 9-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 4-5 mile cool down


Week #8 42-44 Miles per week


Monday- 34 min warm-up, 3x3 min intervals, 2 min rest repeats, 4 x 100 meter sprints.

34 min cool down (10m) (Ab Core Part 3)

Tuesday 6 easy (Optional Weight Training)

Wednesday 34 min warm-up, 3-mile tempo run, 34 min cool down (10 miles)

(Ab Core Part 3)

Thursday 3 easy

Friday 4 easy

Saturday Beginning Runners will do a 10-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 5 mile cool down


Taper Phase


Week # 9 32-36 Miles per week


Monday- Easy 7 (Ab Core Part 3)

Tuesday Easy 6 (No Weight Training)

Wednesday 22 min warm-up, 15 minute tempo run, 22 min cool (7miles)

(Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday All Runners will do a 8-Mile Long Run on Saturday


Week #10 28-32 Miles per week


Monday- Easy 6 (Ab Core Part 3)

Tuesday Easy 5 (No Weight Training)

Wednesday 15-minute warm-up 3-mile temp run 15 cool down (6miles)

(Ab Core Part 3)

Thursday 3

Friday 3 easy

Saturday Beginning Runners will do a 7-Mile Long Run on Saturday

Advanced Runners- 5k Race/ 5k Speed Prep 2 mile warm up, 2mile cool down

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Description of Run & Part 3 Ab Core Information


Definitions of Runs:

Easy Run: An easy run is just that, a nice easy run. You should be able to hold a conversation. It is about a 5 on a scale of 1 (walking) to 10 (all out race).

Speed work: Speed work on this program is a bit different then many. Many people usually go to tracks and run hard for different intervals. On this program speed days are days where you are running hard at your current race pace. In this program you will run hard in intervals of minutes and not track lengths. On this day you should be doing your hardest work. This for advanced is also the equivalent of doing a 5k-race prep on a Saturday. You should be in the “racing” mindset.

Tempo Run: A tempo run as part of a training program means you are running either for time or distance at a faster pace, such as 70 or 80% of your maximum pace for that distance.
So instead of doing your normal distance run of 3 or 5 miles you are running much harder, so it is almost race pace, so the day is to stress you rather than just work on your cardiovascular system through distance work. Though you are not going all out on this workout.

Substitution: If substituting a race on a Saturday for a long run, make sure you adjust your program. Do a proper warm-up and cool down as well.

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Part 3: Ab Core Workout to be added on Speed & Tempo Days

“Punish the body, see great results”


Part #3 Workout---10 Steps

Step #1 Chin up inward------30 second hold 2 time
Step #2 Chin up Outward----30 second hold 2 times
Step #3 Sit ups 25 & 75 degrees-------30 second hold 2 times
Step #4 Crunches 25 & 75 degrees----30 second hold 2 times
Step #5 Push ups Hold & Extensions----30 second hold 2 times
Step #6 Step-Ups Small- 15 repetitions per leg for 30 total
Step #7 Step-Ups Med - 15 reps per leg for 30 total
Step #8 Step Ups Large- 8 reps per leg (to be done slowly as it puts strain on the knee)
Step #9 Elevated Crunch (upside down) 30 second hold & upward pull
Step $10 Side by Sides...sorta like step ups but sideways... 30 second intervals

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