EIGHT WEEKS TO A 3:30 PATCH Train Your Way to Your Best Race Ever

In 2006, rookie racer Stephanie Konowitz covered the Patch Sprint course in over five and one half hours.  The following year, she shaved nearly 40 minutes off of her time, finishing in less than five hours.

"... If you follow the program, at the very least, you’ll feel strong on race day.”

And in 2008, Konowitz (left) amazed many, including herself, with a time of 3:29:36, good enough for third place in the women’s open division.      How did she improve so much, so quickly?  “I followed a training schedule,” said the 38-year old from Shelburne, Vermont, who is again entered into the open division for this year’s race.  “I got serious about my training, not just for the Patch Sprint, but for a series of summer triathlons as well.”

It is generally acknowledged that the best way to meet a goal for any race is to adhere to a strict training schedule.  Jeff Galloway, renowned racing coach, has contributed this schedule exclusively for the Patch Sprint.  “The key here,” says Galloway, “is to try and follow the schedule as closely as possible.  Obviously you don’t want to miss any workouts but if you do, don’t sweat it:  There are plenty of off days worked into the program.”  Galloway also adds that “even if you’re feeling strong and overly ambitious, do not exceed the recommended workout schedule by going longer or faster.  That will only have a negative effect on subsequent workouts and your overall training program.”

Listed below is Galloway’s recipe for running a Patch Sprint in three and one half hours.  “If you want to run it in a slower or faster time, then just increase or decrease the intensity of the training, but keep the distances roughly the same.”       Galloway cautions “Other factors go into your race performance and final time- diet, overall fitness and race day weather- but if you follow the program, at the very least, you’ll feel strong on race day.”

THE THREE AND ONE-HALF HOUR PATCH SPRINT

Week #1 (3/30): 3 Mile Slow Run 4 Mile Tempo Run (1 – see below) 4 x 800 Run @ 9:00 per mile Pace – 400 recovery (2) 45:00 Aerobic Cross Train (3) Cross Train (4) rest rest Week #2 (4/6): 3 Mile Run 5 Mile Run (w/ 1:00 walk breaks every mile) 6 x Hill (5) 50:00 Aerobic Cross Train Cross Train rest rest Week #3 (4/13): 3 Mile Run in 30 Minutes (or a 5K race) 6 Mile Run (w/ 1:00 walk breaks every mile) 30 min Hard Climb- run or walk: either on treadmill, stepper or outdoor hill Cross Train Cross Train rest rest Week #4 (4/20): 3 Mile Run (or a 5K race) 5 miles non-stop (or a 10K race) 6 x Hill 60:00 Aerobic Cross Train Cross Train rest rest

Week #5 (4/27): 3 Mile Run in 30 Minutes (or a 5K race) 7 Mile Run (w/ 2:00 walk breaks every mile) 40 min Hard Climb- run or walk: either on treadmill, stepper or outdoor hill Cross Train Cross Train rest rest Week #6  (5/4): 3 Mile Slow Run 5 Mile Tempo Run (or 10K race) 2 Mile run:  As fast as you can 90:00 Aerobic Cross-Train rest rest rest Week #7  (5/11): 4 Mile Slow Run 5 Mile run: Miles #2 and #4 as fast as possible 2 hour Run & Climb Combo (6) Cross Train Cross Train Rest Rest Week #8  (5/18): M- rest or walk T- 6 x 400 Run (8:00 Per mile pace with 400 recovery) W- 30:00 Easy run Th- rest F- 2 Mile slow jog Sa- Patch Sprint Su- rest

Guide (1)- a TEMPO RUN starts easy for 5-10 minutes and ends easy for 5-10 minutes.  The middle portion should be run at a “comfortably hard” pace. (2) SPEED INTERVALS begin with a warm-up jog of 5-10 minutes.  The intervals are then run at the specified pace, with a recovery jog (400 meters) in between each interval. (3)  AEROBIC CROSS TRAINS are any form of exercise other than running, where the heart rate is elevated for the specified time. (4)  CROSS TRAINS:  Any physical non-running activity designed to recover from the rigors of the tougher workouts. (5)  HILL INTERVALS.  Pick a hill that will take from 3-5 minutes to run or hike quickly to the top.  Jog or walk down, Repeat the specified number of times. (6) 2 HOUR RUN & CLIMB COMBO.  Try to find a course that best simulates the Patch Sprint and alternate between running and climbing for two sustained hours

Galloway reminds racers to plan each week in advance to alternate between easy days and hard days, and concludes that “These workouts are designed to a) get you in better condition; b) strengthen the muscles and speed necessary to cover the course in 3:30 and, most important, c) feel good (better; not dying) towards the end of the Patch Sprint.      "That way, regardless of your time, it will be a great experience.”

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