Recommended Background: (A) At least two 3-mile workouts (B) Average weekly base of 10 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 |
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Recovery |
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| 5/10K Event |
Please Note: Do not perform a training workout the day after a race.
| 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 (high school track or trail recommended) for short duration, followed by extensive stretching routine to loosen up tight spots. Have fun! |
| SL | Semi-long run | After 2 mile warm-up (very relaxed effort), settle into conversation effort. |
| L | Long run | After 2 mile warm-up, follow long workout pace guidelines. |
| H | Hilly run | After 1 mile warm up, push hills at 10K effort and recover on the rest of a hilly route. |
| | Goal pace run | 4 (3-.5-.5) means to go easy for 3 miles, half mile at goal pace, half mile cool-down. |
| | Long fast run | 6LF: 5X800 means to perform a track workout of five 800 meter repeats. With a 2 mile warm up, a 1/4 mile recovery jog after each repeat, and a 1/2 mile cool down, the total will be 6 miles. |
| | Short fast run | 5SF: 6X400 means to perform a track workout of six 400 meter repeats. With a 2 mile warm up, a 200 meter recovery jog after each repeat, and a 1/2 mile cool down, the total will be close to 5 miles. |
| | And optional | R+C means to run or walk with the option of also cross training (i.e. swimming) |
| / | Or | R/C means to choose either a recovery workout or a cross training activity. |
