Recommended running background: Beginner
Phase | Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
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Recovery | | | | | | | |||
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Recovery | | | | | | | | ||
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Recovery | | | | | | | | ||
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Recovery | | | | | | | | ||
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Strength | | | | | | | | ||
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Recovery | | | | | | ||||
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Please Note:
- 2x3/1 means to perform 2 repetitions of running at a relaxed effort for 3 minutes, followed by a 1 minute walking break.
- On Saturdays, 1 (3/1) means for the duration of 1 mile, alternate running 3 minutes with 1 minute walking breaks.
- Do not run on the day before or after races.
*Beginning with this run you have the option to walk for 1 minute after each aid station.
O | Off day | Complete rest. No cross training. Active recovery such as self massage recommended. |
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C | Cross training | Non weight-bearing aerobic activities such as aqua-jogging, swimming, or cycling. Be sure to perform them at conversation effort for 20-40 minutes. |
R | Recovery run | Very relaxed effort over flat terrain (track or trail or walk the hills on your favorite route) |
SL | Semi-long run | After 2 mile warm-up (very relaxed effort), settle into conversation effort. |
L | Long run | After 2 mile warm-up (very relaxed effort), settle into conversation effort. |
H | Hilly run | Find some hills on your route and stay relaxed on the uphills. |
/ | Or | C/O means to either cross train or take the day off. |