Donut Shop Racing Program	Email the Donut Shop Training Group
by Bruce (edited by Pam)	Current Training Program

 

The donut shop group is a rather loose assortment of runners that has grown over several decades. Several of the founders are still there... some now walk, some run at somewhat slower paces (Dorsh Sanders, Leslie King and Ray Miranda among those).  We now have a core group that in the past 5-10 years has formulated a training regimen breaking the year into four meso-cycles of roughly 12-14 weeks each.  We have 2 cycles with the full 12 weeks scheduled, culminating in a spring race (Carlsbad 5000) and late summer race (Paso Robles 10K).  In between are less structured periods, with emphasis on still maintaining an element of speed, some racing with focus on base mileage. Lately we've blended that with half marathon training.  The heart of all the programs is the Donut Shop classic Country Club 11.2 miler.  Used to be you'd have to finish that course to earn the "Donut Shop" shirt people would be seen wearing in races.

 

Monday, 1/14/08 started our structured 12 week program focusing on speed and racing, culminating in the Carlsbad 5000 (5K)  April 6.  Click here for more info on the race. Anyone who wishes to join us for this program, feel free (Click here to see the program).  The standard meeting times of 5AM for Tues/Thurs at the donut shop are followed most of the time, the other days vary depending upon the workout.  If you are interested in receiving emails about where and when we'll be meeting, you can contact Bruce Deeter at bejayde@bak.rr.com .  He may start sending out regular emails if enough people are interested.

 

A bit about the program.  It has evolved from a program Bruce obtained from Rick Mayberry, Highland High School's Cross Country coach used to train his runners for 5K cross country season.  Originally it was followed as is but has been toned down since most of the runners, competitive as they may be, are many years past high school age and have tailored the program to suit their needs.  In recent years Bruce and Pam Boyles have been tweaking the program and added favorite workouts from many sources getting to what you find now.  It is intended for those interested in racing. 

 

3 charts are included with goal paces for speeds based on 3 different levels of current race times.  If you are faster or slower than these charts provide, custom charts can be structured for your current race level. PI (Pace Interval) are intervals based on 5K pace and generally the rest period after those is half the duration of the run interval.  SI (Speed Interval), are about 8 sec per track lap faster than PI and rest time equals run duration. For intervals 1200 and above the 10K pace is used. The program online now is focused on a 10K; Bruce also has past programs for both the 10K and the Carlsbad 5K.  The 12 weeks generally builds in 4 week segments with each fourth week's mileage dialed back slightly.  In recent years Bruce has incorporated one day a week off doing a yoga class instead, and you'll see a yoga option mentioned on Wednesdays.

 

A last note, one workout that might not be familiar to you is called "Segments". Segments are a time structured high tempo ladder/speed workout; each one of the numbers is minutes at a tempo pace (Bruce on flat ground was doing about 6:15 mile pace).  We do the segments on hilly road terrain.   Between each timed segment the dash (-) is 1 minute of an easy jog along the route. So it goes 1 hard, 1 jog; 1 hard, 1 jog; 2 hard, 1 jog; 2 hard, 1 jog; 3 hard, 1 jog; 3 hard 1 jog; on up and down the ladder.