How to Follow Olympian Joan Benoit Samuelson's Interval Programs

"After two months of longer track workouts, I shorten the intervals to achieve sharpness." This is 1994 Olympic marathon champion Joan Samuelson's training program.

Instructions

Difficulty: Moderately challenging

Things You’ll Need:

• Athletic Socks
• Running Shoes
• Running Shorts
• Sports Bras
• Sunglasses
• Running Books
• Running Foods (gels And Bars)
• Running Watches
• Electrolyte Replacement Drinks

1. Start with Samuelson's beginner's version. Run fast for 400 meters (1/4 mile), then jog for 200 meters (220 yards), and follow with a recovery jog or walk.
2. Repeat the beginner's sequence three or four times.
3. Try sharpening intervals. Samuelson runs 400 meters, with a 200-meter recovery. Repeat this sequence five or six times.
4. Try 400-meter interval repeats at a set pace. Save strength to finish the last several intervals faster than the first few. This prepares you for finishing strong in a race.
5. "Finish the workout with something left over," suggests Samuelson. "Too many runners leave their best racing on the track or roads when they push too hard in prerace workouts."

Tips & Warnings

• Wear a running watch to time your intervals, or ask a friend or family member to time you.
• Always warm up and cool down with a 15- to 20-minute run.
• Stretch thoroughly after running.
• Try to run with a friend or a group. It makes the running easier and helps you to push yourself.
• Consult an experienced coach, or consider joining a competitive team.
• If you have any condition that 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.