Philosophy
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Distance Running Training

"The score will take care of itself." – Bill Walsh

At Precision Running, we believe that every runner is a unique individual who requires tailored stimulus to maximize their performance. Our philosophy is rooted in leveraging data and proven scientific methods to ensure that each activity and stimulus has a specific purpose and measurable outcomes. This process-focused approach prioritizes objectives over results.

Five Pillars of Successful Training

Run Training

Endurance

Aerobic

Speed

Sprints

Strength Training

Foundational (Upper, Core, and Lower Body)

Running Specific

Plyometrics

Yoga

Recovery

Stretches

MFR (Myofascial Release)

Rest/Sleep

Hydration/Electrolytes

Nutrition

Running-Specific Nutrition

Consumption Schedule When Training

Macros (Carbohydrates, Proteins, Fats)

Race-Day Intake

Mental Training

Relaxation

Goal Setting

Self-Talk

Race Visualization

Training Tenets

Our training philosophy is further enriched by the following tenets, which guide the progression and effectiveness of our programs:

Conditioning: Building a strong foundation of fitness.

Base Training: Establishing endurance and aerobic capacity.

Non-Specific Training: Enhancing overall athleticism.

Specific Training: Focused workouts for peak performance.

Peak Training: Fine-tuning skills and strategies for race day.

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Goal-Setting Philosophy – What Is Your Motivation?

Understanding your motivation is crucial to crafting an effective training program. We help you define and achieve your goals, whether you are aiming for:

Becoming the Best Version of Yourself/Mastering Your Craft

Self-Discovery

General Health and Fitness Improvement

Achieving a Specific Time, Qualification, or Award

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Sample Training Plan

This is an example of a base training plan for a competitive 5k runner in week 8 of 12.

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Week StimuliMondayFeelDOMSTuesdayFeelDOMSWednesdayFeelDOMSThursdayFeelDOMSFridayFeelDOMSSaturdayFeelDOMSSundayTotals
8WarmupWR--WR--WR--WR--WR--WR--None-
StretchSS--SS--DS--SS--DS--SS--SS, Y1-
RunLR8--HS8, RR5--HR4--HS8, RR5--TR2--HS8, RR5--None-
CooldownSS--SS--CR, SS--SS--CR, SS--SS--None-
Notes:

WR: Warm up Run: Start slow and gradually increase pace until heart rate is in the moderate zone. Complete half to three quarters mile.
RR: Recovery Run: A consistent level of effort over the entire distance which may result in pace fluctuation. Heart rate in the endurance and moderate zones.
RR5: Five mile recovery run
LR: Long Run: Same as a recovery long, only longer. Despite the distance the effort should feel easy.
LR8: 8 mile recovery run
HR: Hill Run: Hill repeats bookended with recovery runs. Run uphill at same pace as recovery runs which will be an increased level of effort.
HR4: 1.5 mile run, run 4x200m gradual to moderate uphills in a continuous loop (400m roundtrip), 1.5 mile run
HS: Hill Sprints: As the name implies, spring up hill at 90% level of effort. Walk back to start, allowing recovery to heart rate zone one (approx 2–4 minutes)
HS8: 8x50m moderate to steep uphill
TR: Tempo Run: An increased pace and level of effort with heart rate in the tempo zone, bookended with recovery runs.
TR2: 1.5 mile run, two mile tempo, 1.5 mile run
Y: Yoga: Deliberate movements connected to breathing with focus on control and relaxation
Y1: Cat/Cow, Child’s Pose, Knees to Chest, Thread the Needle, Open/Close Book, Couch Stretch for up to two minutes each. Holding a stretch for 20s
P: Plyometrics: Explosive movements to mimic running form
P1: Squat Jump x10, Two Leg Jump (speed focus) x10, Two Leg Jump (height focus) x10, Stride Jump x5 each side