SAMPLE WEEK
sample week
DAY LEVEL 1 LEVEL 2 NOTES
ON is starting at a fast, but controlled effort.
WARMUP: 10-15 minutes easy Not a sprint. Increase the effort for the last 2-3
WARM UP: 15-20 minutes easy intervals to maintain pace or pick up the pace
WORKOUT: 6x 30 sec ON/
WORKOUT: 10x 45 sec ON/
M 60 sec OFF/jog
45 sec OFF/jog
slightly. OFF is a slow, slow jog, but you are
never stopping, this is a continuous run.
6x 15 sec ON/ 45 sec OFF/jog In a 30-45 sec interval, your watch won't catch
COOLDOWN: 10 minutes easy
COOLDOWN: 5-10 minutes easy up in time to tell you an accurate pace. Don't
even try... You HAVE to go on feel.
WHAT ARE STRIDES?
T
STRIDES are short bursts of speed of about 10-15
30 mins easy run or OFF 45 mins easy run or OFF seconds with a rest in between. These are not exactly
a "sprint" but are much faster than easy run pace and
increase in pace as your legs warm up. You don't
need to time the stride or the rest. The purpose here
W OFF OFF
is to continue warming up your legs to run faster so
exact paces and rest times are irrelevant. You should
do at least 4-6 strides before every workout.
WARMUP: 10-15 minutes WARMUP: 15+ minutes 3 minutes are to be run a bit slower and more
easy + 4 strides (10 sec bursts easy + 4 strides (10 second controlled than your 30-45 second intervals, but
T of speed with walk rest)
WORKOUT:
bursts of speed with walk rest)
WORKOUT:
still much faster than your easy pace. The jog rest
is shorter than the interval, so these will cause
3x 3 min ON/ 2 min OFF 5x 3 min ON/ 2 min OFF fatigue a bit more quickly. Think: fast but relaxed."
4x 20 sec SPRINT/ 60 sec walk 5x 20 sec SPRINT/ 60 sec walk Then find your fastest gear for shorter intervals.
COOLDOWN: 10 minutes easy COOLDOWN: 10 minutes easy STRIDES DEFINED ABOVE
F OFF OFF
FOCUS - CADENCE
S LONG RUN: 60 minutes EZ LONG RUN: 80+ minutes EZ All of our plans include notes on form to
help you improve.
30 minutes easy run or 40-60 40-60 minutes easy run or
S minutes cross-training: exercise 60 minutes cross-training: exercise
bike, swim, elliptical bike, swim, elliptical
why FAST FALL?
RUN YOUR FASTEST TIMES & NEW PR'S WITH FAST FALL
WHY FOCUS ON SHORT SPEED?!
My first marathon as an adult was 2 months after I started running and being active. I never really
focused on the developmental aspects of running— starting with shorter distances, working on speed,
learning my body, and then after years of training like this- transitioning to the marathon. THAT is how
all professional athletes train & progress.
But most of us amateur runners start with the longer distances & then — if you’re like me, we may get
really hooked on them. I totally ignored all of the shorter distances in favor of the sexy marathon. But
what wasn’t sexy was how fatiguing marathon on marathon was on my body. At one point, I did 6
marathons in 23 months. All my workouts were marathon focused. And I did NOT understand why I
couldn’t get faster.
Taking a break from marathon training, refreshing my body, and focusing on the short stuff changed
EVERYTHING for me. I had never done any speed specific work before. So once I freshened up, I found
that my strength was ACTUALLY speed— and not the endurance component. So knowing that, I was
able to focus on that strength to elevate my overall progress.
Speed training made running FUN for me again. It put running back in its proper place— taking away
the element of being so obsessed and focused on paces and if I was hitting them— and instead
focusing on effort and trusting in my body- & having FUN. Running should be PLAY. And that’s what this
training should be for you!
By focusing on speed, I came back to marathon training a DIFFERENT runner. Marathon pace felt a lot
more relaxed.
why FAST FALL?
RUN YOUR FASTEST TIMES & NEW PR'S WITH FAST FALL
THIS APPROACH MIGHT BE FOR YOU, IF:
1. You’re burned out marathon training
2. You’ve plateau-ed & can’t figure out how to get faster
3. You have big goals & want to make some serious headway
This program is 5 days a week, but there is an option to drop down to 4 days a week.
There are 2 levels based on where you think you are.
Level 1 is great if you haven’t really done a speed focus or would like less mileage.
You're going to gain fitness from either level because it's based on you- your ability level and
your effort level.
FAST guides
FAST START
Start your running journey here! This is for anyone who is not a runner but
wants to be and needs help knowing where to start. Build habits that will
last and make you fall in love with running!
12 week plan to create consistency and introduce speed
2 levels within 1 plan
Utilizes walk/run intervals to build endurance
1 form focus each week
Additional notes on form, effort, mentality, and everything you need to
know to get started
Universal as workouts are based on time and effort
FAST FALL
THIS is where your next PR begins! No matter what race distance is in
your future, build a FASTER base to carry you to faster race times!
12 week plan focused on speed training
2 levels within 1 plan- 2 speed workouts+ "short" long run each week
Low volume, high intensity (about 15-30 miles per week)
1 form focus each week
Additional notes on form, effort, mentality, etc.
Universal as workouts are based on time and effort
FAST guides
FAST 5K
This is for everyone looking to double-down on becoming a faster runner,
getting into 5K and 10K PR shape, and setting up huge breakthroughs for
longer distances in the future!
12 week plan to increase speed and strength for a 5k/10k PR
2 levels within 1 plan
2 workouts+ long run each week
About 20-40 miles per week
1 form focus+ 1 training concept each week
Additional notes on form, effort, mentality, etc.
Universal as workouts are based on time, effort, or meters
FAST HALF
Take the proven FAST FALL approach and apply it to longer distances-
long and short intervals at faster than race pace- this is how to make your
goal 1/2 pace feel easy!
12 week plan to prepare and taper for a 1/2M
3 levels to choose from (International version, in km's, also available)
2 weekly workouts+ long run OR 1 mid-week workout+ long run workout
About 20-50 miles per week
1 form focus+ 1 training concept each week
TONS of notes on form, effort, race strategy and mentality, logistics, etc.
FAST guides
FAST MARATHON
Everything that has helped us take HOURS off our marathon times! We
know that FAST MARATHON works because this is what we’ve been doing
for years!
12 week plan to prepare and taper for a marathon
3 levels to choose from (International version, in km's, also available)
2 workouts+ long run OR 1 workout+ long run workout
About 30-60 miles per week
1 form focus+ 1 training concept each week
TONS of notes on form, effort, race strategy and mentality, logistics, etc.
ALL FAST GUIDES:
Include private Facebook group to answer questions, encourage and interact
Provide email access to coaches (Kim and Tyler) for questions, adaptations, adjustments, etc.
Easily adaptable for scheduling, volume, intensity
Notes explaining workouts and how to execute properly
Designed to accommodate ALL levels of runners from Beginner to Advanced
International runner friendly as all workouts are based on time, effort, or meters, or have
International version available
If you have any questions or need help figuring out what would be best for
your running, please email Kim at [email protected]
