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WELCOME TO THE "SERIOUS" TRAINING PROGRAM! SERIOUS is an acronym for the different types of training you'll be doing during this program. S = speed work, E = endurance, R = race pace, I = intervals, O = overdistance, U = uphill or hill intervals, and S = strength. Don't be intimidated by the terminology; it's actually quite simple. Each type of training has a particular objective and level of intensity. There are five levels of intensity. Level 1 is the easiest, at 60-70% of your maximum heart rate (MHR); this is also called "conversation pace." Level 2 is 70-75% of your MHR, level 3 is 75-80% MHR, level 4 is 80-90% MHR, and level 5 is 90-100% MHR. To determine your MHR, use the formula (220 - age) for men and (226 - age) for women. This will give you a fair estimate, although a stress test or VO2max test will provide an exact value. To get the most from this program, it is strongly recommended that you consult advanced training books for endurance athletes, published by Human Kinetics ( http://www.humankinetics.com/Products/showproduct.hk?productid=PSLE0644&associate=1 ). Also, it's best to start this program on a Saturday. The program includes two workouts a day on two consecutive days each week. If you start your program on Saturday, those two double-workout days will fall on Saturday and Sunday.
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