No doubt, the ACLU will say this training approach has "vast conspiracy engineered by right-wing joggers" written all over it. Let 'em sue. In a study from the University of Wisconsin at Lacrosse, researchers found that a person's ability to recite the Pledge of Allegiance—all 31 words, out loud—while running is a highly accurate gauge of his intensity of exertion.
"It allows you to run at the ideal pace for every single workout, whether it's a long, easy run or high-intensity intervals," says Derek Marks, Ph.D., a professor of human performance at California State University at Stanislaus. And that type of precision training is the key to upgrading your performance and downsizing your race times.
Put it to the test with our patented go-fast plan. We'll show you how reciting on the run can help you turn in your best 10-K time ever. Just one thing: Your right hand? Don't place it over your chest during a race; someone's likely to mistake your patriotism for a heart attack.
The Science of Speed
Before we get to the Pledge, a lesson in lactate threshold. Lactate is your body's buffering agent for the acid that builds up in your legs and causes them to burn during a run. The faster you run, the faster your acid levels rise. At a certain point, there's too much acid to neutralize, and you have to slow down. This is when you've crossed your lactate threshold.
You can also think of your lactate threshold as the fastest pace you can run that allows you to start and finish at the same speed, without feeling any burn. "By pushing your lactate threshold higher, you'll be able to run faster, longer," says Ed Coyle, Ph.D., a professor of kinesiology and health education at the University of Texas. That's where the Pledge of Allegiance comes in: It's the tool that will help you raise your threshold.
Training Days
In this program, you'll run 3 or 4 days a week, usually resting a day after each run. You'll vary the distance and intensity of the workouts, with each designed to build on the preceding one. Follow the guidelines below for performing each workout at the ideal intensity.
Volume Training
On volume days, you have just one goal: Log the miles. "Volume training is designed to develop your cardiovascular system's ability to perform prolonged exercise, as well as to prepare your muscles and joints for the repeated impact of running," says Marks.
Intensity: Run at a pace that allows you to recite the Pledge of Allegiance easily.
Maximal Steady-State Training
You'll perform these runs as close to your lactate threshold as possible. "Maximal steady-state training simulates race pace and improves your body's ability to clear speed-limiting acid from your blood and muscles," says Jerry Mayo, Ph.D., an exercise scientist at Hendrix College in Conway, Arkansas.
Intensity: Run at a pace that allows you to recite the Pledge of Allegiance with difficulty, in spurts of only three or four words at a time.
Interval Training
You'll intersperse short bouts of running that are above your lactate threshold with longer periods of running that fall below it. "Intervals train your body to tolerate high amounts of acid," says Marks.
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Intensity: Start by running at your volume-training intensity for 5 minutes. Then increase your speed until you can't recite a single word of the Pledge. Maintain this pace for 30 seconds, then slow down to your starting pace for the next 3 minutes, before beginning another 30-second high-intensity stint. Start with five intervals and try to do more each workout, while shortening the duration of the recovery periods.
The Multilevel 10-K Plan
Determine which program is appropriate for your level of fitness, then use the chart below as a guide for your day-by-day workout calendar. Next to each mileage amount is a corresponding letter that indicates whether you perform volume training (V), maximal steady-state training (M), or interval training (I) that day. Complete the entire plan, then repeat it to continue to push your fitness level higher.
Beginner: Follow the Beginner program if you perform aerobic exercise or sports 2 or 3 days a week or more.
Advanced: Do the Advanced plan if you run at least 20 minutes or 2 miles 3 days a week.
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