Recommended Running Background: (A) At least two 8 mile run, (B) Average base of 28 miles in the last 3 weeks.
Phase | Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Mileage |
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Recovery | | | | | | | | | |
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Strength | | | | | | | | ||
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Recovery | | | | | | | | | |
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Recovery | | | | | | | | | |
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Speed | | | | | | | | ||
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Recovery | | | | | | | | | |
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Recovery | | | | | | | | | |
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Taper | | | | | | | | ||
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Please Note:
- Skip the group work out 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 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. |
Goal pace run | 8G (4-3-1) means go easy for 4 miles, 3 miles at goal pace, 1 mile cool down. | |
Long fast run | 7(5-1-1) means go easy for 5 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 (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. |