1. GOAL SETTING: HOW TO CHOOSE REALISTIC GOALS

2. GOAL SETTING GOALS PROVIDE MOTIVATION AND FOCUS GOALS INDICATE PROGRESS

3. GOAL SETTING INTERMEDIATE GOALS HELP TO ACHIEVE LONG- TERM OBJECTIVES PROVIDE FEEDBACK FOR ADJUSTING LONG-TERM GOALS

4. GOAL SETTING FACTORS WHAT IS YOUR CURRENT FITNESS LEVEL? WHAT ARE THE CLIMATIC CONDITIONS? WHAT IS THE COURSE DIFFICULTY? WHAT ARE YOUR NON- RUNNING OBLIGATIONS AND RESPONSIBILITIES?

5. SETTING THE GOAL CHALLENGING, BUT REALISTIC NOT ARBITRARILY SELECTED USE RECENT RACE TIMES OR TRAINING TIMES TO ACCURATELY FORECAST YOUR GOAL FINISHING TIME

6. Glover, Bob and Shelly-lynn Florence Glover. The Competitive Runner’s Handbook, Penguin Books, 1999.

13. PREDICTING RACE TIMES To predict 10K times from 5K times: multiply by 2 and add 90 seconds To predict marathon times from 10K times: 5.48 x 10K time minus 28 minutes To predict marathon times from half-marathon times: Double and add 10 minutes or 2.11 x half marathon time

14. Daniels, Jack. Daniels’ Running Formula. Human Kinetics, 1998.

15. TRAINING TO REACH YOUR GOAL TRAIN FROM WHERE YOU ARE, RATHER THAN WHERE YOU WANT TO BE ESSENTIAL TRAINING ELEMENTS VARIATION IN TRAINING WEEKS PERIODIZATION Daniels, Jack. Daniels’ Running Formula. Human Kinetics, 1998.

16. TRAIN FROM WHERE YOU ARE Daniels, Jack. Daniels’ Running Formula. Human Kinetics, 1998.

18. ESSENTIAL TRAINING ELEMENTS EASY (E) AND LONG (L) RUNS: Use to improve ability to rely more on fat as fuel 75% max.HR and 75% vV02 Long Run not to exceed 30% of weekly mileage THRESHOLD-PACE (T) RUNS: Raise lactate threshold 90% of max. HR or 5K pace – 25 to 30 seconds Not to exceed 10% of weekly mileage, short recoveries INTERVAL-PACE (I) RUNS: To optimize max VO2 98-100% max. HR or 5K pace Not to exceed 10% of weekly mileage, recovery = work interval REPETITION PACE INTERVALS: To improve economy and speed ~6 seconds faster per 400M than 5K pace Not to exceed 5% of weekly mileage, full recovery

19. TYPICAL TRAINING WEEK Monday: Easy or X-Training Tuesday: Interval workout (I, T, or R) Wednesday: Easy or X- Training Thursday: Tempo Friday: Rest Saturday: Long Run Sunday: Easy or X-Training

20. TRAINING GUIDELINES Increase training volume by no more than 10% weekly Alternate hard and easy weeks Listen to your body How much quality training is necessary? Periodization