How to Follow Olympian Joan Benoit Samuelson's Workouts to Build Running Strength and Speed

Try the following training plans suggested by Joan Samuelson, 1994 Olympic marathon gold medalist, or adapt them to create your own.

Instructions

Difficulty: Easy

1. Stretch thoroughly before you run.
2. Wear a running watch to time your intervals, or ask a friend or family member to time you.
3. Warm up with a 15- to 20-minute run before running hard.
4. Try repeat miles[PLEASE DEFINE OR EXPLAIN THE TERM "REPEAT MILES" - KF]. Do three to five per session, depending on your fitness. One to three repeat miles are enough for beginners and even intermediate runners. Rest or jog slowly for a half-mile between each mile.
5. Run shorter intervals if you like, like quarter miles (400 meters). Jog for recovery, about 100 meters. Run more of these, repeating up to 10 or 12 times.
6. Shorten your intervals to achieve sharpness [PLEASE DEFINE "SHARPNESS" IN THIS CONTEXT, OR USE A DIFFERENT TERM. - KF] for an upcoming race or racing season.
7. Develop leg strength and cardiovascular fitness with hill workouts. Repeat hill segments, running up either short, steep hills, or long, gradual hills. Jog or walk back down for recovery.
8. Run a hilly loop, as Samuelson does. 'Every time I approach a hill on the loop, I pick up the pace while concentrating on my form and stride length,' she says.
9. Go on an out-and-back run. Choose a hilly route and pick up the pace on the hills. Then reverse, continuing to pick up the pace on the hills on the way back.
10. Vary your training regimen. 'I try to build a sense of fun and variety,' says Samuelson.
11. Cool down with a 15- to 20-minute run after running hard.
12. Stretch thoroughly after running.

Tips & Warnings

• Try to run with a friend or a group. It makes the running easier and helps you to push yourself.
• Take a rest day or two after a hard workout. Go for easy jog, or do a different sport or activity.
• Consult an experienced coach, or consider joining a competitive team.
• If you have any condition which would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.