Thursday, July 19, 2012
Hood to Coast Training Program
OHSU Sports Medicine has created a beginner and intermediate training program for Hood to Coast available for download below. These 9 week programs offer runners a well rounded training routine including:
-'Double day's to prepare for the HTC frequency of running
-Tempo and steady state runs to improve the specific endurance needed for HTC
-Strides (short fast runs) to improve running economy and offset 'staleness'
-Long runs to improve general endurance
Beginner's HTC Training Program (recommended for those currently running 15-20 mpw in 3-4 runs)
Intermediate's HTC Training Program (recommended for those currently running 25-30 mpw in 4-5 runs)
Additional resources useful for your preparation for HTC:
Dynamic stretching routine
Shin splints (Medial Tibial Stress Syndrome) prevention routine
Pelvic stability routine
Hip mobility routine
OHSU Sports Medicine will see you in Seaside!
Programs created by a certified coach through USATF and RRCA
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10 comments:
looking at the beginners program- no units listed, these are miles indicated?
Just a thought- it's easier to measure time when running vs mileage. Possibility of having this training schedule converted with time/duration of running in mind?
Hi Jocelyn- Yes all distances are in miles. I also understand the ease of running by time, but felt that since one runner may be logging miles at 8.00 min/mile pace and another at 11.00 min/mile pace substantial (+20%!!) differences in distance covered would apply if written for time. Since HTC is an absolute distance (197 miles) the programs have distance. I encourage you to adjust accordingly. Thx for feedback
Hey! I found this post while searching HTC training plans. I have a question, when it says "4x100m strides in PM run" is that included in the mileage for that run? Suggestions on how to incorporate that into the run?
Thank you!
These links are broken, can you provide updated links?
The links are back functioning.
this info is awesome! thank you!
Dying to see some reviews of this, looks really interesting, never seen anything quite like it!
medicine
is there a way to get this training program again? the links don't appear to be working but i'd love to use this as i train. thank you!
Ditto to that's what she said - would really appreciate those links working
Thank you both for bringing this to our attention. I have investigated the matter, and it appears as if the third party site that the training programs are hosted on now requires users to sign up for their newsletter before allowing access to the training programs. I am looking for a permanent solution to allow our viewers access, but in the meantime please go to http://www.crpusa.com/resources/ and register so that you can view the training programs.
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