Monday - Easy/Off
Tuesday - Medium
Wednesday - Easy: Easy run at 55% of maximum heart rate or 5.5/10 effort. This should be short and at “Conversation Pace”.
Beginner: Warmup; 20 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate: Warmup; 25 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance: Warmup; 30 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 25 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 - Easy
Saturday - Hard
Sunday - Easy
Monday - Easy/Off
Tuesday - Medium: Today’s run will be fairly easy. While on your run, every 5 minutes, do a 30 second acceleration to race pace. Then once at race pace hold it for another 30 seconds (total effort is 1 minute). Then recover for four minutes and do again. Recover should be slightly higher than Conversational pace. It’s what I like to call “Whistle Pace”. If you can whistle without effort, but can’t talk, then that’s the right pace.
Beginner: Warm-up; 30 minutes run; Cool-down; Stretch
Intermediate: Warm-up; 30 minutes run; Cool-down; Stretch
Distance: Warm-up; 50 minutes run; Cool-down; Stretch
Elite: Warm-up; 40 minutes run; Cool-down; Stretch
Alternate:
Wednesday - Easy
Thursday - Medium
Friday - Easy
Saturday - Hard
Sunday - Easy
Monday - Easy/Off
Beginner: Off
Intermediate: Warm-up; 10 x 100m strides; Cool-down; Stretch
Distance: Warm-up; 15 minutes easy; 10 x 100m strides; Cool-down: Stretch
Elite: Warm-up; 10 x 100m strides; Cool-down; Stretch
Alternate: Spin on the bike for 30 minutes
Tuesday - Medium
Wednesday - Easy
Thursday - Medium
Friday - Easy
Saturday - Hard
Sunday - Easy
Monday - Easy/Off
Tuesday - Medium
Wednesday - Easy
Thursday - Medium
Friday - Medium
Saturday - Easy
Sunday - Hard: Today is a long run. You should be picking up the pace a little bit without exerting yourself like you did in the beginning. If not, then you need to start pushing yourself more. If your resting heart rate is not coming down after an easy/off day then you need to back off some. Don’t over exert yourself otherwise you will burn out or get injured. I would recommend that you take the day off and recover than to push yourself too hard. Start off slow (at Conversational Pace) and the by the half way mark you should be at 65% of your max heart rate. On that note, here is today’s endurance workout.
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: Everyone is taking it easy today. Today should be at “Conversational Pace”. Tomorrow will be your long run. So don’t over do it today.
Beginner: Warmup; 20 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate: Warmup; 20 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance: Warmup; 20 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 20 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate: Swim easy laps or spin on the bike for a while
Sunday - Hard
Monday - Easy/Off
Tuesday - Medium
Wednesday - Easy
Thursday - Medium:
Friday - Medium: This workout is the same as yesterday but remember you are to do the loop backwards from yesterday.
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
Saturday - Easy
Sunday - Hard
Monday - Easy/Off
Tuesday - Medium
Wednesday - Easy
Thursday - Medium: Today’s run is a tempo run so you’ll need to be just under race pace. So your effort should be around 7.5/10 or 75% of maximum heart rate. It is important that you do a good warmup before starting your tempo run. If you can try and make this a looped run. Tomorrow will be the same but the course will be in reverse.
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
Wednesday - Easy: Today is an easy pace. It’s a conversational pace. This will be about 5.5/10 effort. This run is designed to help remove the lactic acid buildup in the body. Be sure to massage and stretch after your run.
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. We are going to start to step up the time on the runs. Now we are getting done with our base building time and now we are going to start working on endurance. After the endurance portion we will start to move to some more speed and specialized workouts.
Beginner: Warmup; 45 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate: Warmup; 45minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance: Warmup; 75 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 50 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate: Bike - 10 minute Warmup; 60 minute effort; 10 minute Cool Down; Stretch
Wednesday - Easy
Thursday - Medium
Friday - Medium
Saturday - Easy
Sunday - Hard
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
