Recommended Running Background: (A) At least one 6 mile run, (B) Average base of 18 miles in the last 3 weeks.
Phase | Dates | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Mileage |
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Recovery | | | | | | | | | |
Strength | | | | | | | | ||
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Recovery | | | | | | | | | |
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Recovery | | | | | | | | | |
Speed | | | | | | | | ||
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Recovery | | | | | | | | | |
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Taper | | | | | | | | ||
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If you do the optional half marathon, do two 4 mile recovery workouts during the week.
O | Off day | Complete rest. No cross-training |
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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 up, follow long workout pace guidelines |
H | Hilly run | After 2 mile warm up, push hills at 10K effort and recover on the rest of a hilly route. |
| Goal pace run | 4 (2-1-1) means to go easy for 2 miles, 1 mile at goal pace, 1 mile cool down. |
| Long fast run | 5 (3-1-1) means go easy for 3 miles, 1 mile at long fast pace, 1 mile cool down. |
| Short fast run | 7SF: 6X800 means to perform a track workout of six 800 meter repeats. |
| And Optional | R+C means to run or walk with the option of also cross-training |
/ | Or | R/C means to choose either a recovery workout or a cross-training activity. |