Training Schedule Glossary of Terms

Aerobic Base – ALL EASY (intensity) workouts at 65 to 75% of your Max Heart Rate (MHR). This is the phase of our training schedule where we work to improve aerobic fitness. Also known as Injury Prevention Phase.

SBW – Acronym for Step Back Week. Step back weeks are strategically placed in the schedule to give your body time to REST , RECOVER, and REBUILD to prepare you for the following 2-3 weeks of intensity / mileage build up.

Taper – Same intent as SBW, only a taper leads up to the race. SBW’s are in the middle of your program.

Walk Breaks – You will be assigned a run/walk ratio. Taking a one minute walk break every 2-6 minutes will aid in your recovery, reduce risk of injury, and help you finish stronger.

REST! – “REST” is the single most important part of this training program and is used to insure proper recovery in order to prepare you for the next day of training. REST does NOT mean cross-training, karate classes, and dance-a-thons. REST means relax and take it easy. Enjoy!

Easy (intensity)- “Easy” workouts are comfortable and are used to either recover from or prepare for a harder training. Used to prevent injury, or whenever you are feeling mildly sick or exhausted. Done at 65-75% of your MHR. Extremely important in Phase 1 (Building a Base / Injury Prevention) of your training program.

Medium (intensity) – “Medium” workouts are medium intensity and venture slightly into your anaerobic / cardio zone. This is where you practice running faster. 80-85% MHR.

Hard (intensity) – Not specifically defined. You’re working hard and pushing it. Breathing is labored. Hard days include weekend long runs (slow/easy pace), the last few hill workouts and all track workouts.

X-Train – Cross-training is any non-impact aerobic activity. X-training helps maintain fitness when injured and is recommended for all to give running/walking muscles a break. Examples include cycling, swimming, hiking, kickboxing, spinning, yoga, rollerblading etc.

Warm-Up – ALWAYS start slow and ease into your pace. Weekdays walk 5 minutes before your workout. Weekends walk 15 minutes before workout.

Stretching – Gently stretch troubled areas before your workout. Try to stretch after each workout. Stretch throughout the week when you have an opportunity. Stretching will improve your range of motion, may help reduce risk of injury, and helps lessen immediate and long term post workout soreness.

Hills – Hill repeats to strengthen legs, gain confidence, and improve fitness. See schedule for dates. NOT TO BE DONE ON ONE’S OWN>

Track- Track workouts to improve form, improve running economy and improve speed. See schedule for dates.

GO TEAM! – What we say as we run/walk by or cross paths with a fellow TNTer on our training runs/walks. Usually said in conjunction with a high five!