The following 6-week training program was created with the help of the Navy Cross-country Coach, Al Cantello.

1.  Warm-up (at least a 1/2 mile slow jog)

2.  Stretch

3.  Run 440 yards (1 lap around the outdoor track) 3 to 4 seconds faster than PRT goal pace.

4.  Slowly jog 220 yards (1/2 lap).

5.  Run 440 yards 3 to 4 seconds faster than PRT goal pace.

6.  Slowly jog 220 yards.

7.  Run 440 yards 3 to 4 seconds faster than PRT goal pace.

8.  Slowly jog 220 yards.

9.  Run 440 yards 3 to 4 seconds faster than PRT goal pace.

10. Slowly jog 220 yards.

11. Cool down (at least 1/2 mile slow jog).

12. Stretch

13. Strength training.

Important notes:

1.  It is important to hit your goal pace during your interval.  You are training to run fast.  If you cannot hit your goal pace initially, cut down the run interval length.  Be realistic in your goal pace.  Take little chunks at a time.  If the intervals are too easy, change your goal pace to something more challenging.

2.  Almost exclusively, world records are set by running even pace races or a negative split, where the runner runs the second half of the race faster than the first half.  “Even pace wins the race.”  What happens when you go out too fast is you go anaerobic (what some people call oxygen debt), your pace is too far above your anaerobic threshold, you are building-up too much lactic acid in your system.  Your body will slow down to make you recover.  You will slow well below your goal pace and by the time you recover, you will be near the finish line and way above your goal pace.  If you are training for a 10:00 PRT, your ½ mile split should be about 3:20.  Interval training will give you the strength and confidence to maintain that pace, and mentally, you will begin to pass people at about the 3/4 mile point and this will help you to continue to push toward your goal.

3.  Plan your training program so you have ample time for improvement.  DO NOT depend on HOPE to get you across the finish line under 10:30 or 12:40 (“I hope I can pass today,” do your interval training and KNOW you can do it).

Strength Training:

     For improving your push-up and sit-up performance, we recommend using ladders.  There are several ways you can do your ladders.  The following are examples of the number of repetitions you should do:

Example #1:  2  3  4  5  6  7  8  9  10  9  8  7  6  5  4  3  2

Example #2:  10  15  20  25  20  15  10

     We recommend that at least once a week you add a timed maximum performance at the end of a ladder.  You should start with a timed one minute effort following your ladder and slowly over 5 to 6 weeks extend your timed maximum reps toward two minutes.

     When doing your ladders, you can alternate between push-ups and sit-ups:  do one “step” of your ladder of push-ups, do the first step of your ladder of sit-ups, than back to push-ups, sit-ups, etc.

     These ladders can and should be performed at least 4 days per week.  To really enhance your strength conditioning workout, incorporate pull-up ladders into your workouts.  These can be performed in the same manner as push-ups:

1  2  3  4  5  4  3  2  1    plus a max effort set.  A great goal for this is a ladder up to 10 and back down, then a max set at the end!!!

     The Physical Education Department is standing by to assist in your PRT Training.  Good Luck!!!!

1.5 Mile Run

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7 PRT

Tuesday workouts:

Thursday workouts:

Saturday workouts: