Recommended background: (A) At least one 2-mile workout (B) Average weekly base of 5 miles in the last 3 weeks
Phase | Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Mileage |
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Recovery | | | | | | | |||
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Recovery | | | | | | | | ||
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Recovery | | | | | | | | ||
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Recovery | | | | | | | | ||
Strength | | | | | | | | ||
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Please Note: Do not perform a training workout the day after a race.
Training Phases
- Endurance Phase: main goal is to slowly build up your endurance. Avoid speed work/very little hills.
- Strength Phase: add strength by doing one hilly course a week.
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 aquajogging, swimming, or cycling. Be sure to perform them at conversation effort for 20-40 minutes. |
R | Recovery run | Very relaxed effort over flat terrain (high school track or trail recommended) |
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 | Do a hillier-than-average route at conversation effort. |
/ | Or | C/O means to either cross train or take the day off. |