Monday – Medium: Today, run some hills with spirts of 45 seconds to 90 seconds. Your rest should be at least 2 minutes between each surge. Get at least 5 of each. (45-90-45-90-45-90-45-90-45-90)
Beginner: Warmup; 30 minute run; 10 x 100 meter strides; cool down; stretch
Intermedieate: Warmup; 40 minute run; 10 x 100 meter strides; cool down; stretch
Distance: Warmup; 50 minute run; 10 x 100 meter strides; cool down; stretch
Elite: Warmup; 40 minute run; 10 x 100 meter strides; cool down; stretch
Alternative: Warmup; Spin on the bike for 60 minutes with the above workout in mind. Rest by spinning; cool down; stretch
Tuesday – Easy
Wednesday – Medium
Thursday – Medium
Friday – Easy
Saturday – Hard
Sunday – Easy
Monday – Medium
Tuesday – Medium
Wednesday – Easy
Thursday – Hard
Friday – Easy
Saturday – Easy
Sunday – Medium: Some distance with effort. You should have at least 5 x 60 sec. accelerations that lead to race pace durring this run. Today you should put out an effort of 65-70% of max.
Beginner: Warmup; 40 minute run; 3 x 100 meter strides; stretch
Intermediate: Warmup; 40 minute run; 5 x 100 meter strides; stretch
Distance: Warmup; 60 minute run; 5 x 100 meter strides; stretch
Elite: Warmup; 40 minute run; 10 x 100 meter strides; stretch
Alternate: Spin for 60 minutes in the big ring. After 10 minute warmup do 5 x 2 minutes at race pace with 5 minutes rest between.
Monday – Medium
Tuesday – Medium
Wednesday – Easy
Thursday – Hard
Friday – Easy
Saturday – Easy: Same workout as yesterday but a little longer. Today you can either rest completely or if you must run, do a short run at conversational pace.
Beginner: Warmup; 30 minute run; 3 x 100 meter strides; stretch
Intermediate: Warmup; 30 minute run; 3 x 100 meter strides; stretch
Distance: Warmup; 35 minute run; 4 x 100 meter strides; stretch
Elite: Warmup; 30 minute run; 3 x 100 meter strides; stretch
Alternate: Spin for 45 minutes in an easy gear at 55% of max
Sunday – Medium
Monday – Medium
Tuesday – Medium
Wednesday – Easy
Thursday – Hard
Friday – Easy: Yesterday’s effort was a hard one. Today you can either rest completely or if you must run, do a short run at conversational pace.
Beginner: Warmup; 20 minute run; 3 x 100 meter strides; stretch
Intermediate: Warmup; 20 minute run; 3 x 100 meter strides; stretch
Distance: Warmup; 25 minute run; 4 x 100 meter strides; stretch
Elite: Warmup; 20 minute run; 3 x 100 meter strides; stretch
Alternate: Spin for 30 minutes in an easy gear at 55% of max.
Saturday – Easy
Sunday – Medium
Monday – Medium
Tuesday – Medium
Wednesday – Easy
Thursday – Hard (Time Trial / Simulation) 5-K (3.1 miles)
Today is a time trial. No matter what group you are in, today’s run is a “race pace” effort throughout the 5-K. I recommend a 15 minute warmup and then stretch. From your start, concentrate on your breathing, pace and stay relaxed! Push yourself hard to the end but be smart enough for you to be at the pace to finish the time trial. Be sure to do a 15 minute cool down and stretch again. Target times (should be faster than the posted time) for the groups should be as follows:
Beginner: 35 minutes
Intermediate: 25 minutes
Distance: 25 minutes
Elite: 19 minutes
NOTE: If you have a race on Saturday or Sunday, then make this your favorite medium workout.
Friday – Easy
Saturday – Easy
Sunday – Medium
Monday – Medium
Tuesday – Medium
Wednesday – Easy: Take it easy today. Tomorrow will be the hard workout. Time Trial!
Beginner: Warmup; 20 minute run; Cool down; stretch
Intermediate: Warmup; 20 minute run; Cool down; stretch
Distance: Warmup; 20 minute run; Cool down; stretch
Elite: Warmup; 20 minute run; Cool down; stretch
Alternate: Spin on the bike for 30 minutes; stretch
Thursday – Hard (Time Trial / Simulation) 5-K (3.1 miles)
Friday – Easy
Saturday – Easy
Sunday – Medium
Monday – Medium
Tuesday – Medium: Today’s run should be a medium to hard run. This is your last chance to burn out the cobwebs for Thursday’s run. Don’t push it too hard. You need to conserve your energy for Thursday’s effort as well. Today should be at 7/10 to 7.5/10 effort.
Beginner: Warmup; 30 minute run; Cool down; stretch
Intermediate: Warmup; 30 minute run; Cool down; stretch
Distance: Warmup; 30 minute run; Cool down; stretch
Elite: Warmup; 30 minute run; Cool down; stretch
Alternate: Spin on the bike for 60 minutes with 2 minute pickups after 10 minute warmup.
Wednesday – Easy
Thursday – Hard (Time Trial / Simulation) 5-K (3.1 miles)
Friday – Easy
Saturday – Easy
Sunday – Medium
Monday – Medium: Today’s run should be a medium to light run. So the effort should be around 6.5/10 effort.
Beginner: Warmup; 30 minute run; Cool down; stretch
Intermediate: Warmup; 30 minute run; Cool down; stretch
Distance: Warmup; 30 minute run; Cool down; stretch
Elite: Warmup; 30 minute run; Cool down; stretch
Alternate: Spin on the bike for 60 minutes with 2 minute pickups after 10 minute warmup.
Tuesday – Medium
Wednesday – Easy
Thursday – Hard (Time Trial / Simulation) 5-K (3.1 miles)
Friday – Easy
Saturday – Easy
Sunday – Medium
Monday – Easy/Off
Tuesday – Medium
Wednesday – Easy
Thursday – Medium
Friday – Easy
Saturday – Hard
Sunday – Easy/Off: Today’s run is at conversational pace.
Beginner: Warm-up; 20 minutes run; Cool-down; Stretch
Intermediate: Warm-up; 20 minutes run; Cool-down; Stretch
Distance: Warm-up; 30 minutes run; Cool-down; Stretch
Elite: Warm-up; 30 minutes run; Cool-down; Stretch
Monday – Easy/Off
Tuesday – Medium
Wednesday – Easy
Thursday – Medium
Friday – Easy
Saturday – Hard: Today is a track workout. Head down to the local highschool track and prepare for a short but intense workout. Today will be a fartlek workout (distance, not time). Be sure that your recovery times are spent either shagging (walk/jog) or walking. Your effort on these should be at 8 – 9/10 effort.
200 meter effort w/ 200 meter recovery
200 meter effort w/ 200 meter recovery
400 meter effort w/ 200 meter recovery
400 meter effort w/ 200 meter recovery
200 meter effort w/ 200 meter recovery
200 meter effort w/ 200 meter recovery
800 meter effort w/ 400 meter recovery
200 meter effort w/ 200 meter recovery
Beginner: Warm-up; Track Workout; Cool-down; Stretch
Intermediate: Warm-up; Track Workout; Cool-down; Stretch
Distance: Warm-up; Track Workout; Cool-down; Stretch
Elite: Warm-up; Track Workout; Cool-down; Stretch
Sunday – Easy
