Monday – Easy/Off
Tuesday – Easy
Wednesday – Hard: Interval Workout – 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
Thursday – Easy
Friday – Medium
Saturday – Hard
Sunday – Easy
Monday – Easy/Off
Tuesday – Medium
Wednesday – Easy
Thursday – Hard
Friday – Easy
Saturday – Medium
Sunday – Hard – Today’s workout is a tempo run with endurance and also being a negative split. This is close to race day pace. Today is not easy and you should be pretty exhausted by the end of the workout. However, this will also be one of your highest quality workouts and when you get through this, you will be able to race (up to 5K for Beginner and Intermediate runners and 10K for Distance and Elite runners). Your first half of the run should be at 7/10 pace whereas the second half should be at race pace (8-9/10)
Beginner: Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Intermediate: Warmup; 30 minutes; 3 x 100 meter strides; Cooldown; Stretch
Distance: Warmup; 50 minutes; 3 x 100 meter strides; Cooldown; Stretch
Elite: Warmup; 40 minutes; 3 x 100 meter strides; Cooldown; Stretch
Alternate: Bike – Warmup; 60 minutes; Cooldown; Stretch
Monday – Easy/Off
Tuesday – Medium
Wednesday – Easy
Thursday – Hard
Friday – Easy
Saturday – Medium – Today is on the easier side of medium. Tomorrow will be your distance day, so this is to get the body ready for tomorrow.
Beginner: Warmup; 30 minutes; 5 x 100 meter strides; Cooldown; Stretch
Intermediate: Warmup; 30 minutes; 5 x 100 meter strides; Cooldown; Stretch
Distance: Warmup; 30 minutes; 5 x 100 meter strides; Cooldown; Stretch
Elite: Warmup; 30 minutes; 5 x 100 meter strides; Cooldown; Stretch
Alternate: Swim (easy gliding laps) for 20 minutes or Bike for 30 minutes spinning in low gear
Sunday – Hard
Monday – Easy/Off
Tuesday – Medium
Wednesday – Easy
Thursday – Hard
Friday – Easy – Same as Wednesday. Conversation pace. Going for a walk is also fine.
Beginner: Off
Intermediate: Off
Distance: Warmup; 20 minutes; 5 x 100 meter strides; Cooldown; Stretch
Elite: Warmup; 20 minutes; 5 x 100 meter strides; Cooldown; Stretch
Alternate: Swim (easy gliding laps) for 20 minutes or Bike for 30 minutes spinning in low gear
Saturday – Medium
Sunday – Hard
Monday – Easy/Off
Tuesday – Medium
Wednesday – Easy (same as Monday).
Thursday – Hard – Track Workout: Today is a fartlek workout that is going to be difficult and fun. Today will also be relatively short compaired to other Hard workout days. So keep the intensity high when you are running the interval. Remember that your recovery is equal to your fartlek/interval. So if you run a 200 meter hard, do a 200 meter recover shag (walk/jog) to the next starting point. Your efforts should be around 8/10 to 9/10 effort. Do the following after your warmup (in meters): 200, 200, 400, 400, 200, 400, 400, 200, 200
Beginner: Warmup; Track workout; Cooldown; Stretch
Intermediate: Warmup; Track workout; Cooldown; Stretch
Distance: Warmup; Track workout; Cooldown; Stretch
Elite: Warmup; Track workout; Cooldown; Stretch
Alternate:
Friday – Easy
Saturday – Medium
Sunday – Hard
Monday – Easy/Off
Tuesday – Medium
Wednesday – Easy (same as Monday). Tomorrow is a high quality day, so make it on the easier side of easy. Conversation pace. Going for a walk is also fine.
Beginner: Off
Intermediate: Off
Distance: Warmup; 20 minutes; 5 x 100 meter strides; Cooldown; Stretch
Elite: Warmup; 20 minutes; 5 x 100 meter strides; Cooldown; Stretch
Alternate: Swim (easy gliding laps) for 20 minutes or Bike for 30 minutes spinning in low gear
Thursday – Hard
Friday – Easy
Saturday – Medium
Sunday – Hard
Monday – Easy/Off
Tuesday – Medium: Negative Splits. Today you will need to plot a course of which you think you will be able to run you planned time. Figure out where the half way point is and plan on running harder the second half faster than the first half. If this means that you will need to run a “little” slower (one point on a scale of ten) then so be it. Just be sure that your second half time is faster than your first half.
Beginner: Warmup; 30 minute run; 5 x 100 meter strides; cool down; stretch
Intermediate: Warmup; 30 minute run; 5 x 100 meter strides; cool down; stretch
Distance: Warmup; 40 minutes; 5 x 100 meter strides; Cooldown; Stretch
Elite: Warmup; 40 minutes; 5 x 100 meter strides; Cooldown; Stretch
Alternate: Try Rock Climbing with some friends
Wednesday – Easy
Thursday – Hard
Friday – Easy
Saturday – Medium
Sunday – Hard
Monday – Easy/Off
Beginner: Off
Intermediate: Off
Distance: Warmup; 20 minutes; 5 x 100 meter strides; Cooldown; Stretch
Elite: Warmup; 20 minutes; 5 x 100 meter strides; Cooldown; Stretch
Alternate: Swim (easy gliding laps) for 20 minutes or Bike for 30 minutes spinning in low gear
Tuesday – Medium
Wednesday – Easy
Thursday – Hard
Friday – Easy
Saturday – Medium
Sunday – Hard
