Second Plateau Progression

by Bob Grumbine

This should be of interest to all of our beginner program
graduates and a number of club members whose training isn’t
where they want it to be. It’s an outline of how to get from
the first plateau — running 30 minutes 3 days a week — to
the second — running a well-rounded week with a longest run
of 60 minutes, and 4 days a week. It totals 3 hours running
per week, doubling the first plateau.

        1:  30 minutes, 3 days a week
        2:  30 minutes, every other day
        3:  2 runs of 30 minutes, 2 of 20
            (do these on the back-to-back days)
        4:  3 runs of 30 minutes, 1 of 20
            (do this 20 the day after an easy 30)
        5:  33, 2 of 30, 20
        6:  36, 2x30, 25
        7:  39, 3x30  (so you'll have
            back-to-back 30 minute days)
        8:  42, 3x30
        9:  45, 35, 2x30
       10:  49, 35, 35, 30
       11:  54, 40, 35, 30
       12:  55, 45, 2x35
       13:  60, 45, 2x35
       14:  60, 2x45, 35

All this running is assumed to be conversational pace.
This is a somewhat conservative schedule. One principle it
embodies is to avoid increasing either the longest run or the
total weekly duration by more than 10% in any week. Some
of the weeks don’t increase, or don’t increase much, the
longest run. Some don’t change, or not much, the runs other
than the longest. Neither is an accident. The idea is
to have some portion of the running week that is relatively
familiar to your legs.

Note: If you do other aerobic exercise (spinning, swimming,
…) minutes are minutes at this point. If you do 30 minutes
of spinning at an effort level you’d feel in running, then
it counts as one of your workouts. It may be a very good
idea to use a non-running aerobic activity on the days
you’re doing your second consecutive aerobic workout.

From this plateau, you should be able to race comfortably
up to 10k. 5k will seem like a short run by the end.

Happy trails,
Bob Grumbine

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2 Responses

  1. […] david_nwpa wrote an interesting post today onHere’s a quick excerpt1: 30 minutes, 3 days a week 2: 30 minutes, every other day 3: 2 runs of 30 minutes, 2 of 20 (do these on the back-to-back days) 4: 3 runs of 30 minutes, 1 of 20 (do this 20 the day after an easy 30) 5: 33, 2 of 30, 20 6: 36, 2×30, … […]

  2. Thanks for posting this Coach Bob! I am now, finally testing this blog…

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