Recommended Running Background: (A) At least two 1 mile runs, (B) Average base of 3 miles in the last 3 weeks.
| Phase | Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Mileage |
|---|---|---|---|---|---|---|---|---|---|
| Endurance | O | C/O | SL | C/O | R | O | L | ||
| 0 | 1 | +1 | |||||||
| 1 | 1 | 1 | 2 | 4 | |||||
| 2 | 1 | 1 | 2 | 4 | |||||
| 3 | 2 | 1 | 3 | 6 | |||||
|
Recovery |
4 | 1 | 1 | 4 | 6 | ||||
| 5 | 2 | 1 | 4 | 7 | |||||
| 6 | 2 | 2 | 5 | 9 | |||||
| 7 | 3 | 2 | 5 | 10 | |||||
|
Recovery |
8 | 2 | 2 | 6 | 10 | ||||
| 9 | 4 | 2 | 6 | 12 | |||||
| 10 | 4 | 3 | 8 | 15 | |||||
| Strength | O | R/C | SL | C/O | H | C/O | L | ||
| 11 | 2 | 5 | 3 | 8 | 16-18 | ||||
| 12 | 2 | 5 | 3 | 0 | 10 | 18-20 | |||
|
Recovery |
13 | C/O | 3 | 3 | 0 | 8 | 14 | ||
| 14 | 5K Event | 3/0 | 6 | 4 | 10/0 | 10-22 | |||
| 15 | 1/2 Marathon | 3/0 | 6 | 4 | 0 | 12.5 | 22-35 | ||
| Taper | O | O | R | O | R | O | SL | ||
| 16 | 4 | 3 | 10 | 17 | |||||
| 17 | 5K Event | 3 | 3 | 8 | 14-17 | ||||
| 18 | 3 | 2 | 0 | 5 | |||||
| 1/2 Marathon |
If you plan to run an event on Sunday, do not run on the Saturday before. Also do not run on the Monday after races.
| O | Off day | Complete rest. No cross-training. Active recovery such as self massage recommended. |
|---|---|---|
| C | Cross-training | Non-weight-bearing aerobic activities such as aqua-jogging, swimming, or cycling. Perform at a 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) for short duration followed by extensive stretching routine to loosen up tight spots. Have fun with this one! |
| SL | Semi-long run | After 2 mile warm-up (very relaxed effort), settle into conversation effort. |
| L | Long run | After 2 mile warm-tip (very relaxed effort), settle into conversation effort. |
| H | Hilly run | After 2 mile warm up, do a hillier than average route at conversation effort. |
| / | Or | C/O means to either cross-train or take the day off. |
