Workout Schedule

Back to Temple to Temple Relay

The following workout schedule can be used by beginning runners in preparation to run one leg of the Temple to Temple Relay in the fall

• In the workouts below, "E" means to run at an Easy pace, at a heart rate of about 70% of your max heart rate or 140 beats per minute (bpm) for a typical college student.
• "T" means to run at Threshold pace. This pace is comfortably hard running, at a heart rate of 90% of your max heart rate or 180 bpm for a typical college student.
• "I" means to run at Interval pace. This pace is hard, but not all-out running, at a heart rate of 98% of your max heart rate or 196 bpm for a typical college student.
• "R" means to run at Repetition pace. This pace is faster than I pace and close to your one-mile race pace.
• "Strides" means to gradually build up your speed until the last half of the stride you are almost sprinting.

Here are a few examples of how to interpret the workouts written below.

• Mon., June 29: Warm up doing 10 minutes of easy running. Then run for 15 minutes at E pace. Then cool down with 10 minutes of easy running.
• Tue., June 30: Warm up doing 12 minutes of easy running. Then do a stride for 15 seconds. Then walk/jog until you are fully recovered. Repeat doing strides and recovery walks/jogs until you have completed a total of six strides. Afterwards, cool down with 15 minutes of easy running.
• Mon., July 20: Warm up doing 10 minutes of easy running. Then run 3 minutes at T pace. Then walk/jog for 30 seconds. Then repeat running for three minutes at T pace with 30-second recovery walk/jogs until you done this a total of six times. Afterwards, cool down with 10 minutes of easy running.
• Sat., Aug. 29: Run at an easy pace (60-70% of your max heart rate) for 50 minutes. Sometime during your run, do six 15-second strides with full recovery walks/jogs in between each one. OR, instead of doing that workout, run a fun 5km race. Precede the race with a 10-12 minute warm-up run and a couple of 15-second strides. After the race, cool down with 8-10 minutes of easy running/walking.

If you have questions about any part of this workout, feel free to call 496-2646.