Embedded Files
New runners have either taken a long break from running or are running for the first time.
Year-round athletes run about half a year. These athletes participate in other sports (i.e. wrestling & track).
Year-round runners run 48+ weeks a year (assuming they are healthy). Typically, these athletes run cross country & track.
Coach Warren breaks the season into 4 phases (similar to Jack Daniels, PhD). The plans above are for the first phase.
Students will run on their own for phase 1.
Coach Warren will meet with students starting January 12, 2026.
Phases:
Phases:
Strength & aerobic [from 11/17/25-1/10/26]
Introduce 200s, 400s, & 600s (&stadiums after quality days) in the middle of easy runs, & this ends our really long runs (repeats are run at zone 4) [from 1/12/26-2/28/26]
Threshold runs are added during this phase, & long runs become only progression runs & fartleks (zones 2.5 & 3.5) [from 3/2/26- 4/4/26]
400s & 800s at race pace & threshold runs [from 4/6/26 - 5/9/26]
Principles to Run by:
Principles to Run by:
The more consistent you run, the better distance runner you will be.
Start by running 2 days a week but build to running 6 days a week. Rest one day each week.
Take time off if you need it (even if it's just a day, or a week).
50 lunges 6x a week.
100 air squats after every quality day.
At least 4 strides after each easy day (50 m easy, 50 m to get to race pace, 50 m to gradually stop).
Never increase more than 10% of your distance, time, or intensity from week-to-week.
Run fast when we run fast, but run easy when we run easy.
Most of your training should be zone 2 each week.
Long run should be 30% of your weekly mileage or less.
Eat your weight in grams of protein each day.
Eat lots of carbs, particularly whole grains (rice, pasta, fruit, vegetables, etc.)-not just junk sugars.
Zones:
Zones:
Zone 1 [recovery zone] This is conversational pace (recovery runs) {for me this is 145 bpm or less}.
Zone 2 [aerobic zone] You should still be able to speak in complete sentences in this zone; it should still feel easy (easy, aerobic runs & long runs) {for me this is between 146 & 165 bpm}.
Zone 3 [threshold zone] This is a difficult pace but not race pace. When you finish, you should be tired but still able to say, "I could have run further, & I could have run faster." This is where your body is producing lactic acid. (tempo runs) {for me this is between 166 & 186 bpm}.
Zone 4 [race pace] This is hard. This is maximum effort. (track days) {for me this is above 186 bpm}.
Levels of Pain:
Levels of Pain:
Sore: Continue running but listen to your body; you know your body better than anyone else. Rest. Ice. Compress. Elevate. Feel
Mild pain: Take a day or a week off & see if your body heals on its own. Rest. Ice. Compress. Elevate.
Hurt: This is a pain that you are not familiar with. This is more than soreness or mild pain. Go see Steve (trainer). Follow Steve's advice.
Injured: Go see a doctor. Follow instructions from the doctor.
Report abuse