Coach Dierks' Amazing Running Program
I heavily recommend runnin with people, because it is much easier to motivate each other instead of having to get out there everyday on your own desire. Good luck and if you have any questions please contact me at our new help page.
Don't sell yourself short!
-Key-
LSD
Long Slow Distance
FCR
Fast Continuous Run
Fartlec
2 min medium pace
1 min fast pace
2 min recovery
repeat
Tempo
1 mile hard
1mile easy
1 mile hard
Explore
find a new course to run on (30 - 40 min)
HAVE FUN!
Hill
try to find a hilly course to run
| Day | Distance (Miles) | Type of Run |
|---|---|---|
| Week 1 | ||
| 1 | 3-5 | Relaxed / Explore |
| 2 | 3-5 | Relaxed |
| 3 | 4 | Relaxed |
| 4 | 4-6 | LSD |
| Week 2 | ||
| 1 | 4 | Relaxed |
| 2 | 6+ | LSD (very slow) |
| 3 | 3 | Tempo |
| 4 | 5+ | LSD |
| Week 3 | ||
| 1 | 5 | LSD |
| 2 | 3-5 | Relaxed |
| 3 | 5-6 | LSD |
| 4 | 4 | LSD |
| 5 | 5-6 | LSD |
| Week 4 | ||
| 1 | 6-7 | LSD |
| 2 | 4-5 | Fartlek |
| 3 | 4 | Relaxed / Recovery |
| 4 | 4-5 | Hill |
| 5 | 6-7 | LSD |
| Week 5 | ||
| 1 | 7 | LSD |
| 2 | 4-5 | Explore |
| 3 | 4 | Relaxed |
| 4 | 3 | Tempo |
| 5 | 3-4 | Relaxed |
| 6 | 6-7 | LSD |
| Week 6 | ||
| 1 | 7 | LSD |
| 2 | 5 | Alternate Pace every 2-3 min |
| 3 | 4 | Relaxed |
| 4 | 5 | LSD |
| 5 | 3-5 | Relaxed |
| 6 | 6-7 | LSD |
| Week 7 | ||
| 1 | 7-8 | LSD |
| 2 | 5-6 | Explore |
| 3 | 5 | Relaxed |
| 4 | 4 | Tempo |
| 5 | 4-5 | Relaxed |
| 6 | 7 | LSD |
"Beleive in yourself and believe in what you do - someday you will face the oppertunity to be a champion, but things must start small and far away in the distance. Your dedication and commitment will be obvious. God's speed!"
Coach Dierks
Questions? Comments?
Goto our new help page!