Monday – Easy/Off: Today is a day off after yesterday. Please be sure to do a proper recover by doing some self massage as well as drinking lots of fluids and eating a proper meal.
Beginner: Off
Intermediate: Off
Distance: Off
Elite: Off
Alternate: Off
Tuesday – Medium
Wednesday – Easy
Thursday – Medium
Friday – Medium
Saturday – Easy
Sunday – Hard
Monday – Easy/Off
Tuesday – Medium
Wednesday – Easy
Thursday – Medium
Friday – Medium:
Saturday – Easy
Sunday – Hard: Incorporate your warmup into this workout. Start out slow and get the muscles warmed up before you pick up the pace. During your run do at least five (5) pickups that lead to race pace. You only need to do them for 60 seconds. Also incorporate your cool down with your long run. It is important to stretch after your run to help alieviate the waiste buildup in your muscles. Your pace should be at 6/10 effort (60% of max heart rate).
Beginner: 60 minutes; Cool Down; Stretch
Intermediate: 60 minutes; Cool Down; Stretch
Distance: 90 minutes; Cool Down; Stretch
Elite: 70 minutes; 5 x 100 meter strides; Cool Down; Stretch
Monday – Easy/Off
Tuesday – Medium
Wednesday – Easy
Thursday – Medium
Friday – Medium
Saturday – Easy: Today is a day off. Tomorrow will be a long run so rest up and drink plenty of fluids!
Beginner: Off
Intermediate: Off
Distance: Off
Elite: Off
Alternate: Off
Sunday – Hard
Monday – Easy/Off
Tuesday – Medium
Wednesday – Easy
Thursday – Medium
Friday – Medium: Today will be a medium effort based on distance. While keeping an effort throughout, be sure to save enough energy for a longer finish. Today should be a negative-split. This means that half way through your run, you should run farther on the second portion of the run than what you did one the first half. Today’s effort should be around 6.5/10 for the first half and 7/10 for the second half
Beginner: Warmup; 40 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate: Warmup; 45 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance: Warmup; 60 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 45 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate: Bike – 10 minute Warmup; 60 minute spinning; 10 minute Cool Down; Stretch
Saturday – Easy
Sunday – Hard
Monday – Easy/Off
Tuesday – Medium
Wednesday – Easy
Thursday – Medium: Moderate pace today. Keep the pace about 7/10 (or 70% of max heart rate) effort. This is a tempo run. Be sure to try and stretch out your stride a little bit on this one.
Beginner: Warmup; 30 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate: Warmup; 35 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance: Warmup; 40 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 35 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate: Bike – 10 minute Warmup; 40 minute spinning; 10 minute Cool Down; Stretch
Friday – Medium
Saturday – Easy
Sunday – Hard
Monday – Easy/Off
Tuesday – Medium: Moderate pace today. Keep the pace about 6.5/10 (or 65% of max heart rate) effort.
Wednesday – Easy: Today you need to run, but it’s at a conversational pace. Today’s run is easy as effort goes but the duration will be longer than normal. I would normally recommend that you do a shorter run before a hard workout the next day, but tomorrow is just a “medium” day.
Beginner: Warmup; 30 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate: Warmup; 35 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance: Warmup; 40 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 35 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate: Bike – 10 minute Warmup; 40 minute spinning; 10 minute Cool Down; Stretch
Thursday – Medium
Friday – Medium
Saturday – Easy
Sunday – Hard
Monday – Easy/Off
Tuesday – Medium: Moderate pace today. Keep the pace about 6.5/10 (or 65% of max heart rate) effort.
Beginner: Warmup; 30 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate: Warmup; 30 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance: Warmup; 50 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 30 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate: Bike – 10 minute Warmup; 40 minute effort; 10 minute Cool Down; Stretch
Wednesday – Easy
Thursday – Medium
Friday – Medium
Saturday – Easy
Sunday – Hard
Monday – Easy/Off
Beginner: Off
Intermediate: Off
Distance: Off
Elite: Off
Alternate: Bike – Spin in an easy gear for 20 minutes after 5 minute warm-up. Do a 5 minute cool-down when done. Keep the heart hate at 60% of max.
Tuesday – Medium
Wednesday – Easy
Thursday – Medium
Friday – Medium
Saturday – Easy
Sunday – Hard
Monday – Medium
Tuesday – Medium
Wednesday – Easy
Thursday – Hard
Friday – Easy
Saturday – Easy
Sunday – Hard - Interval Workout – (You’ve done this workout before) Remember that “Interval” is a timed workout (not distance). So today you will be running race pace or faster durring your “hard effort”. You will need to do the following (pyramid): 30 sec.; 30 sec.; 45 sec.; 45 sec.; 60 sec.; 60 sec.; 90 sec.; 90 sec.; 60 sec.; 60 sec.; 45 sec.; 45 sec.; 30 sec.; 30 sec. Remember that after your effort, to do a “shag” for the same amount of time you did your hard effort. So if you ran 60 seconds hard then do a 60 second shag before your next effort.
Beginner: Warmup; Interval Workout; 3 x 100 meter strides; Cooldown; Stretch
Intermediate: Warmup; Interval Workout; 3 x 100 meter strides; Cooldown; Stretch
Distance: Warmup; Interval Workout; 3 x 100 meter strides; Cooldown; Stretch
Elite: Warmup; Interval Workout; 3 x 100 meter strides; Cooldown; Stretch
Alternate: Bike – Warmup; Interval Workout; Cooldown; Stretch
Monday – Medium
Tuesday – Medium
Wednesday – Easy
Thursday – Hard
Friday – Easy
Saturday – Easy – Today is an easy run to get the legs moving and help move the lactic acid from Thursday’s run. One tip is to run your strides on the grass. If you have access to a high school football field, that’s the best.
Beginner: Warmup; 20 minutes; 3 x 100 meter strides; Cooldown; Stretch
Intermediate: Warmup; 20 minutes; 3 x 100 meter strides; Cooldown; Stretch
Distance: Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Elite: Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Alternate: Bike – Warmup; 30 minutes; Cooldown; Stretch
Sunday – Hard
