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 a short duration followed by an 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. |
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Goal pace run | 4 (2-1-1) means to go easy for 2 miles, 1 mile at goal pace, 1 mile cool down. |
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Long fast run | 5 (3-1-1) means go easy for 3 miles, 1 mile at a long fast pace, 1 mile cool down. |
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Short fast run | 7SF: 6X800 means to perform a track workout of six 800 meter repeats. |
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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. |