running kakis follow the running program designed by Furman Institute.
you can read more about this training program at http://www.furman.edu/first/
as i coach i can assured you that this program worked and it has been partially tested out among my students and clients in the past.
this program, unlike most other running program that designed around 6 running sessions a week to be effective, is designed for 3 running sessions and 2 cross training sessions weekly.
3 seems to be the optimal number of sessions for finishing and even doing well for marathon. there seems to be insignificant improvements for serious amateurs to run more than these 3 runs + 2 cross training sessions.
you can read the training program for different distance in detail at the site.
running kakis is merely using the program available, modifying it a little for our use. we are starting conservatively from week 1 to week 14 rather than to work all the way to week 18.
when you read the program, it sounds very daunting with the different pace that you suppose to run in. if you unsure and do not want to go through the pain of running a 5km race to know your pace for different distance, you can run the interval at the pace you feel you can complete the workout in with each set of the workout at the same time.
if you feel that you can run 400m at 2:30min with 400m rest, then try to run the 6×400 at 2:30min each.
the tempo run should be the pace that you feel that it is hard but you can sustain for 45min or so.
and the long run should be run at the pace you can talk but not engage in philosophical debate with others or any other intellectual discourse.
from this week till the Singapore marathon week 7th Dec 2008), we will post the training program for the week and give details for the long run on Saturday morning.
