Coach Tip - How to Read the Schedule

Today we will be talking about how to read the Illinois Run-Walk training schedule.

To start first make sure you have the schedule by getting it from your staff person or your coach. The 2015 Sprummer training schedule can be downloaded at

http://bit.ly/1BDjOeM.

Once you have the PDF file open it you’ll see several pages.

The First page is our Saturday Long Run Schedule

Saturdays are when Team gets together for their long runs. Now let’s look at the rest of each column. You'll see:

• The Week
• Date of training
• Start time of training
• Length of training depends on your event.
• The next three to four columns indicate location of training based on the closest city you live in. 
• Example: If Today was February 7th and your training for the Soldier Field 10 you’ll be training at Braeside Train Station Place for 30 minutes if you are on the North Team.

Please refer to your staff and coach emails for directions to training. 

The last column will indicate if the Coaches will feature aclinic that will take place after training.

The other pages are each month that you in training. Each month has it’s own page.

The monthly calendars are the days participants train on their own.  At a closer look:

If you have participated in more than one endurance event and you want to challenge yourself. 

Remember that the schedule is a guide and not written in stone. Contact your coach to help modify your schedule to your needs. Your coaches can help you rearrange the schedule due to personal and job conflicts. Or your coach can modify it so you can train properly if you are injured.  Good luck on your training. 

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Coach Tip - In The Long Run: You'll Find Endurance

In The Long Run: You'll Find Endurance
Modified from Dr. Stephen Pribut


The long training is the cornerstone of marathon training. Long distance aerobic training gives the strength and ground work on which much will be built. Speed work is important, but the ability to run or walk long has many benefits.

• Summary Of Long Training Effects:
• Strengthens the heart - larger stroke volume.
• Strengthens the leg muscles - endurance is developed.
• Develops mental toughness and coping skills.
• Develops fat burning capacity
• Increases number and size of mitochondria
• Increases capillary growth into muscle fibers.
• Increases myoglobin concentration in muscle fibers.
• Increases aerobic efficiency.
• Increase in Maximum VO2.

Getting Ready:
Rest the day before or make sure that your workout is an easy one. Increase your percentage of carbohydrate in your diet for a few days before the training. This will be good training for race week. Try to sleep well the night before the run. Skip fatty foods, even tasty ones like pizza the day before the long run. Drink steadily the day before the training and stay well hydrated during it.


During The Training
Traini about 1 minute to 1.5 minutes slower than anticipated marathon pace. Supplement with
hydration and nutrition throughout the training. Using a variety of training cues is helpful. Having an idea of the pace you should be running or walking, keeping tabs on your heart rate and keeping it approximately 65% - 80% of MHR, and monitoring your perceived exertion will help keep your aerobic long runs in the aerobic range. The longer the training, the slightly slower the pace and heart rate should be. These trainings are not meant to be at a hard pace for most of us.