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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 distance track season into 3 phases (similar to Jack Daniels, PhD but combining the 2nd & 3rd phases). 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.
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