W/R = Walk/Run
Alternate 2 minute walks with 2 minute jogs for time duration.
Fdn = Foundation
Steady, comfortable, easy to moderate aerobic “talking” pace.
Stds = Strides
20-second “relaxed” form sprints with 60-second jog or walk recovery.
Lng = Long
Run at or easier than foundation aerobic runs.
H Reps = Hill Repetitions
Short hill efforts near max effort, with 2 minute jog recovery.
Foundation run with random 30-second up to 2 minute “pick-ups” inserted at a pace you could sustain five to seven minutes; full recovery between each.
Tmp = Tempo
After a long warm-up and before an easy cool-down, tempo pace is held.
Mi = Miles
Warm up, run “x” miles at threshold or tempo pace, recovery between each mile with a very easy ¼ mi jog, cool down at least 5′ after main set.
Int = Intervals
1′ to 3′ intervals at roughly 85%, or 90>95%, or at 5K pace, with 1′>3′ easy walk or jog recovery of equal time of the work effort. This workout always includes easy warm up and cool down of >10′.
‘ = minutes
” = seconds
XT = Cross training
Foundation or easy effort in choice of: pool running, elliptical training, bicycling (indoor or outdoor) or choice.
ST/Flex = Strength/flexibility
Incorporate movements with functional carryover to running, such as forward lunges, core strength movements, run drills and hills to build stride power. Keep basic and simple, with 5 to 8 different movements.