The Barefoot Running Book - Jason Robillard [46]
Note: I am a recreational runner and am not nor have I ever been an elite runner. All of these plans are developed for recreational runners. If high performance is your primary goal, seek the assistance of a qualified running coach. Running coaches can be found via Road Runners Club of America (http://www.rrca.org) or United States Track and Field (http://www.usatf.org.)
For each plan, there are different types of workouts. The plans are written using the terminology used by most training plans. If you are a new runner, don’t be intimidated by the terminology. The concepts are pretty basic and are as follows:
Repeats: A repeat is a very fast run (near-sprint) over a very short distance. When doing repeats you should not be able to hold a conversation. The purpose of a repeat is to build speed. Repeats are expressed as “A” x “B” where “A” is the number of times you run and “B” is the distance you run. Generally I rest one minute between each repeat. When running repeats barefoot it is important to never increase your pace more than 15 seconds per mile per week to help assure you remain injury-free. If you begin developing blisters you are going too fast for your current skill level.
Tempo Run: A tempo run is slower than repeats, but still a fast run (10k pace.) Talking during a tempo run should be difficult, but possible. Most of my tempo run conversations consist of a series of undecipherable sounds. Tempo runs cover a longer distance than repeats with their purpose being to build speed over longer distances. When running tempo runs barefoot, it is important to never increase your pace more than 15 seconds per mile per week. Again, injury prevention is the goal.
Fartlek run: As discussed in the Intermediate Barefoot Running section, a Fartlek run is a run of varying speeds and distances, and is a type of interval training. I vary the pace from a sprint to a walk and everywhere in between and like them because they add an element variety to a run. Same deal as repeats and tempo runs … don’t increase your pace too fast.
Long run: The long run is a slow-paced run over a long distance at a pace that should be slow enough to allow you to easily hold a conversation. The purpose of the long run is to build endurance.
Hill repeats: Hill repeats are simple—you run up and down a hill. I usually run up the hill with as much effort as I can muster. It is not uncommon for me to walk up the last few hills as fatigue sets in. This workout will build muscles, help develop hill running technique, and will improve speed. The hills I use are sand dunes, stairs, or a local Midwestern ski hill. Pretty much any kind of hill will work. Hill repeats are expressed as “Z” x hills where “Z” is the number of times you run up and down the hill. Generally, I rest one minute between each repeat.
Cross training: Cross training includes any non-running activity. Some people use swimming, biking, yoga, martial arts, or playing an active sport (croquet, lawn darts and bowling don’t count). I prefer a form of weight training known as high intensity interval training.
Many of the workouts will have a specific distance recommendation. There are a variety of methods used to track distances. An alternative to driving around in a car and using the odometer, try a good map website such as http://gmap-pedometer.com or Google Maps set on walking mode. Another way is to use a GPS watch. I’ve found it to be among my best running purchases.
5K Cheetah Plan
This plan is designed as a first step after finishing stage four of the transition plan earlier in this book. At this point you should be able to run at least two or three miles barefoot without pain. This plan will begin introducing speed to your workout.
The “Cheetah Plan” is designed with a 5K (3.1 mile) race in mind. At the conclusion of this plan you should be able to easily complete a 5K race barefoot or in