|
Week |
Day |
WORKOUT |
Workout miles** |
Wkly Miles |
|
1 |
Mon |
Day Off |
- |
|
|
|
Tue |
Track: speedwork, 6-7 miles |
6 |
|
|
|
Wed |
3 miles long, slow easy: 9-10 minute pace |
3 |
|
|
|
Thur |
4 miles at 7:30 pace: measure a real 4 mile course |
4 |
|
|
|
Fri |
1 mile warm up; 5 x 1000; 3 mile cool down |
7.1 |
|
|
|
Sat |
Swim or other cross-training sport* |
- |
|
|
|
Sun |
8 miles in the hills |
8 |
28.1 |
|
2 |
Mon |
Day Off |
- |
|
|
|
Tue |
Track: 1 1/2 mile warm up; 4x400m; 2x800m; 4x400m; 6x100m; 1 1/2 mile cool down |
8.25 |
|
|
|
Wed |
4 miles - easy jog |
4 |
|
|
|
Thur |
1 mile warm up; 3 miles @ 7:30 pace; 1 mile cool down |
5 |
|
|
|
Fri |
1 mile warm up; 8x400@ 6:50 pace; 1 mile cool down |
4 |
|
|
|
Sat |
Swim or other cross-training sport |
- |
|
|
|
Sun |
8 miles in river bed/flat course |
8 |
29.25 |
|
3 |
Mon |
Day Off |
- |
|
|
|
Tue |
Track: 1 1/2 mile warm up: 4x400m; 2x800m; 4x400m; 6x100m; 1 1/2 mile cool down |
8.25 |
|
|
|
Wed |
4 miles - easy |
4 |
|
|
|
Thur |
1 mile warm up; 3 miles @ 7:30 pace; 1 mile cool down |
5 |
|
|
|
Fri |
1 mile warm up; 12 x 400m @ 6:50 pace with 200m recovery between each; 1 mile cool down |
7 |
|
|
|
Sat |
Swim or other cross-training sport |
- |
|
|
|
Sun |
8 miles beach run |
8 |
31.75 |
|
4 |
Mon |
Day Off |
- |
|
|
|
Tue |
Track: 1 1/2 mile warm up; 6x100m; 6x800 @ 6:50 pace w/200m recovery between each; 1 1/2 mile cool down |
7.5 |
|
|
|
Wed |
3 miles easy |
3 |
|
|
|
Thur |
1mile warm up; 4 miles at 7:40 pace; 1 mile cool down |
6 |
|
|
|
Fri |
1 1/2 mile warm up; 12 x 400m at race pace; 6 x 100m; 1 1/2 mile cool down |
8.25 |
|
|
|
Sat |
Swim; or other cross-training sport |
- |
|
|
|
Sun |
10 miles easy 9 min. pace on dirt |
10 |
34.75 |
|
5 |
Mon |
Day Off |
- |
|
|
|
Tue |
2 mile warm up; 9x600m; 6x100m; 2 mile cool down |
8.1 |
|
|
|
Wed |
3 miles easy @ 10 min. pace |
3 |
|
|
|
Thur |
1mile warm up; 3 miles @7:30 pace; 1 mile cool down |
5 |
|
|
|
Fri |
2 1/2 mile warm up; 12x400m at race pace; 6x100m; 2 mile cool down |
9.75 |
|
|
|
Sat |
Swim or other cross-training sport |
- |
|
|
|
Sun |
11 miles easy day @ 10 min. pace |
11 |
36.85 |
|
6 |
Mon |
Day Off |
- |
|
|
|
Tue |
1 1/2 mile warm up; 10 X 400m @ 6:30 pace; 6 X 100m; 1 1/2 mile cool down |
7.5 |
|
|
|
Wed |
3 miles easy @ 10 min. pace |
3 |
|
|
|
Thur |
6 miles easy |
6 |
|
|
|
Fri |
1 1/2 mile warm up; 10X400m @ 6:30 pace; 6X100m; 1 1/2 mile cool down |
7.5 |
|
|
|
Sat |
Swim or other cross-training sport |
- |
|
|
|
Sun |
11 miles easy long, slow river bed trail |
11 |
35.00 |
|
7 |
Mon |
Day Off |
- |
|
|
|
Tue |
1 1/2 mile warm up; 8x400m @ 6:20 pace with 2 min. recovery between each 400; 6x100m; 1 1/2 mile cool down |
6.75 |
|
|
|
Wed |
3 miles @ easy 10 min. |
3 |
|
|
|
Thur |
6 miles easy |
6 |
|
|
|
Fri |
3 miles @ easy 10 min. |
3 |
|
|
|
Sat |
Swim or other cross-training sport |
- |
|
|
|
Sun |
8 miles easy |
8 |
26.75 |
|
8 |
Mon |
Day Off |
- |
|
|
|
Tues |
1 1/2 mile warm up; 6x400m; 6x100; 1 1/2 cool down |
6 |
|
|
|
Wed |
5 miles easy, slow |
5 |
|
|
|
Thurs |
4 miles easy, slow |
4 |
|
|
|
Fri |
3 miles plus 6x100m |
3.75 |
|
|
|
Sat |
3 miles plus 6x100m |
3.75 |
|
|
|
Sun |
Race Day: 1 mile warm-up; 6x100m; 1 mile cool down |
5.85 |
28.35 |
|
|
* Cross-training should not include biking |
|
|
|
|
** Workout miles assume that all speedwork (except where noted) |
|
|
includes a cooldown of half the distance. |
|
|
