Recommended Running Background: (A) At least one 6 mile run, (B) Average base of 20-30 miles in the last 6 weeks.
| Phase | Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Mileage |
|---|---|---|---|---|---|---|---|---|---|
| Endurance | C/O | R+C | G/SL | R+C | SL | C/O | L | ||
| 0 | 8 | +8 | |||||||
| 1 | 2-3 | 3-5 | 4-6 SL | 2-4 | 5-7 | 0 | 8 | 22-33 | |
| Recovery | 2 | 0 | 2-5 | 4-6 SL | 2-4 | 4-6 | 0 | 10 | 22-31 |
| 3 | 2-3 | 3-5 | 5-7 G(1) | 2-4 | 5-8 | 0 | 12 | 27-39 | |
| 4 | 2-3 | 4-6 | 5-7 G(2) | 2-4 | 6-8 | C/0 | 8 | 25-36 | |
| 5 | 2-3 | 4-6 | 5-7 G(3) | 2-4 | 6-9 | 0 | 14 | 31-44 | |
| Recovery | 6 | 0 | 3-5 | 4-7 SL | 3-5 | 4-7 | C/0 | 10 | 24-34 |
| Strength | R/C/O | R+C | SL/LF | R+C | H/SL | C/O | L/G | ||
| 7 | 2-3 | 4-6 | 3-4 | 7-9 H | 5-7 R | C/0 | 12 G (8-4) | 31-41 | |
| 8 | 2-3 | 4-6 | 6-9 LF(1) | 3-5 | 7-9 H | 0 | 16 | 36-48 | |
| Recovery | 9 | 0 | 3-5 | 5-7 SL | 3-5 | 5-7 H | C/0 | 10 | 26-34 |
| 10 | 5K Event | 3-4/0 | 5-7 SL | 7-10 LF(1) | 5-7 R | 0 | 18 | 39-51 | |
| 11 | 0 | 4-6 | 7-9 LF(2) | 3-5 | 6-9 H | C/0 | 10 | 30-39 | |
| Speed | R/C/O | R+C | SL/LF | R+C | SL | C/O | L/G | ||
| 12 | 5K Event | 3-5/0 | 6-8 SL | 8-11 LF(2) | 6-8 SL | 0 | 20 | 44-57 | |
| Recovery | 13 | 0 | 3-5 | 6-8 SL | 3-5 | 6-8 H | 0 | 10 | 28-36 |
| 14 | 2-3 | 5-7 | 7SF 6X800 | 3-5 | 8-11 SL | 3-5 | 0 | 26-38 | |
| 15 | 1/2 Marathon | 0 | 5-7 R | 7-10 SL | 5-7 R | 0 | 22 L/G (14-5-1) | 53-60 | |
| 16 | 0 | 4-6 | 8-11 SL | 3-5 | 9 SF 8X800 | 0 | 10 | 34-41 | |
| 17 | 0 | 4-6 | 7-10 LF(3) | 3-5 | 7-9 SL | 3-5 | 20 | 44-55 | |
| Taper | O | R | R | R/O | R | O | SL | ||
| 18 | 0 | 4-6 | 4-6 | 2-4 | 10 SF 10X800 | 0 | 10 | 28-36 | |
| 19 | 0 | 4-6 | 4-6 LF(1) | 2-4 | 3-5 | 0 | 7 | 18-17 | |
| 20 | 0 | 3-5 G(2) | 3-4 | 2-3 | 2-3 | 0-2 | 0 | 8-17 | |
| Marathon |
Please Note:
- Skip the group workout on the Saturday before any races longer than 10K.
- 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 is 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 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 | 8G (4-3-1) means go easy for 4 miles, 3 miles at goal pace, 1 mile cool-down. |
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Long fast run | 7(5-1-1) means go easy for 5 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 (i.e. swimming) |
| / | Or | R/C/O means to choose either a recovery run or a cross-training activity or to take the day off. |
