The red plan is designed for runners who have completed the four levels of the white plan, or for those who have been doing some running and believe they are able to handle a little more stress than what the white plan offers. This red plan should do a pretty good job of preparing a runner for some recreational track or road races, even if the distance to be covered in a race is an hour or a little longer.
If you decide to start out with the red plan without first spending time in the less demanding white plan, I suggest that you at least read through the white plan to get a feel for what has been recommended in the program. You might also want to look into the more demanding blue plan to see if you are up to that level of training, or at least to see what lies ahead for those who complete the red plan and want to be challenged a little more.
After completing this red plan, you will certainly be ready to handle some short races, but I would recommend a little more training before jumping into a marathon. I have dedicated an entire chapter to marathon training programs, and if that is your primary reason for getting started with some training, it would be a good idea to read through chapter 14.
This red plan is designed for a minimum of 4 days of training each week, and these 4 training days are bolded in table 7.2. If you decide to train more than the suggested 4 days, there are suggestions as to what to add on any additional days. Feel free to shuffle the training days around to take advantage of days when you have more time or to avoid having to train when weather conditions may be adverse.
When training just on 4 days each week, try to avoid training 3 days in a row when possible, and if training 5 days per week, generally try to separate the 2 nontraining days, but 2 days off in a row is not necessarily a bad approach.
Be familiar with how I describe the various workouts, which I do at the start of each of the four levels of the training plan. If you happen to participate in any races during your training, identify the VDOT values associated with race times, and use the associated training paces (found in the VDOT tables in chapter 5) in your training session of this red plan.
Once you complete the red plan, you should be very familiar with how you feel when running at E, T, and I paces and how you feel during an L run. You may want to try a more challenging program (blue and gold plans are next in order, if that is your desire), or you may want to try training for some specific distances as outlined in later chapters.
Also, you may decide to take a little break from structured training and just spend some time going out for E runs of different durations. You may even take a total break from running for a while. If you do decide to take some weeks off completely, it is best to start back again with a few weeks of just E running before adding any quality sessions to your training.
Table provides a detailed structure of the red training plan. E represents easy running, and L represents a long run that is easy and steady. Strides (ST) are light, quick 20-second runs (not sprints) with 60 seconds of rest between each. Intervals (I) are hard runs that you could race at for 10 to 15 minutes. T represents threshold pace, which is comfortably hard, and jogs (jg) should be run at an easy pace. 1K means 1 kilometer.
Итоги 1-й фазы Красного плана
If you decide to start out with the red plan without first spending time in the less demanding white plan, I suggest that you at least read through the white plan to get a feel for what has been recommended in the program. You might also want to look into the more demanding blue plan to see if you are up to that level of training, or at least to see what lies ahead for those who complete the red plan and want to be challenged a little more.
After completing this red plan, you will certainly be ready to handle some short races, but I would recommend a little more training before jumping into a marathon. I have dedicated an entire chapter to marathon training programs, and if that is your primary reason for getting started with some training, it would be a good idea to read through chapter 14.
This red plan is designed for a minimum of 4 days of training each week, and these 4 training days are bolded in table 7.2. If you decide to train more than the suggested 4 days, there are suggestions as to what to add on any additional days. Feel free to shuffle the training days around to take advantage of days when you have more time or to avoid having to train when weather conditions may be adverse.
When training just on 4 days each week, try to avoid training 3 days in a row when possible, and if training 5 days per week, generally try to separate the 2 nontraining days, but 2 days off in a row is not necessarily a bad approach.
Be familiar with how I describe the various workouts, which I do at the start of each of the four levels of the training plan. If you happen to participate in any races during your training, identify the VDOT values associated with race times, and use the associated training paces (found in the VDOT tables in chapter 5) in your training session of this red plan.
Once you complete the red plan, you should be very familiar with how you feel when running at E, T, and I paces and how you feel during an L run. You may want to try a more challenging program (blue and gold plans are next in order, if that is your desire), or you may want to try training for some specific distances as outlined in later chapters.
Also, you may decide to take a little break from structured training and just spend some time going out for E runs of different durations. You may even take a total break from running for a while. If you do decide to take some weeks off completely, it is best to start back again with a few weeks of just E running before adding any quality sessions to your training.
Table provides a detailed structure of the red training plan. E represents easy running, and L represents a long run that is easy and steady. Strides (ST) are light, quick 20-second runs (not sprints) with 60 seconds of rest between each. Intervals (I) are hard runs that you could race at for 10 to 15 minutes. T represents threshold pace, which is comfortably hard, and jogs (jg) should be run at an easy pace. 1K means 1 kilometer.
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