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 is 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 a short duration followed by an extensive stretching routine to loosen up tight spots. Have fun with this one! |
| SL | Semi-long run | After a 2 mile warm-up (very relaxed effort), settle into conversation effort. |
| L | Long run | After a 2 mile warm-tip (very relaxed effort), settle into conversation effort. |
| H | Hilly run | After a 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. |
