Before beginning this running program, please read my introduction letter. Have fun and happy running!
Week 1 –
Skill: Strides
Monday:
3 miles
Wednesday:
2 miles
Thursday:
3.5 miles
Saturday:
3 miles + strides
Extra:
2.5 miles
Total Mileage: 11.5 miles (13 miles)
Week 2 –
Skill:
Hill Repeats
Monday: 4 miles
Wednesday: 2 miles
Thursday: 3 miles
Saturday: 3.5 (5 hill repeats)
Extra: 3 miles
Week 3 –
Skill: Tempo runs
Monday: 3 miles
Wednesday: 3.5 miles
Thursday: 2 miles
Saturday: 4.5 miles (track)
Extra: 3 miles w/ 5 x ¼ mile pickups
Total Mileage: 13 miles (16 miles)
Week 4 –
Skill: Fartlek
Monday: 2 miles
Wednesday: 4.5 (3
mi. @ tempo)
Thursday: 3.5 miles
Saturday: 5 miles (fartlek)
Extra: 3.5 miles
Total Mileage: 15 miles (18.5 miles)
Week 5 –
Skill: Tempo
Monday: 4 miles
Wednesday: 3 miles
Thursday: 4 miles
Saturday: 10K (6.2 miles), 3 mi. at race pace
Extra: 3.5 miles w/ hills
Total Mileage: ~17 miles (~21 miles)
Week 6 –
Skill:
Pickups
Monday: 4 miles
Wednesday: 3 miles
Thursday: 5 miles
Saturday: 7 miles (track), 5 x ¼ mi. pickups
Extra: 5 miles + strides
Total Mileage: 19 miles (24 miles)
Week 7 –
Skill: Hill repeats
Monday:
6 miles
Wednesday: 4 (fartlek)
Thursday:
5 miles
Saturday:
7 w/ hills
Extra: 6 miles
Total Mileage: 22 miles (28 miles)
Week 8 –
Skill: Crossing the line in style
Monday: 6 miles
Wednesday: 4.5 miles
Thursday: 6 miles
Saturday: 7.5 (2 x 1.5 tempo + 3 line crossings)
Extra: 5.5 miles
Total Mileage: 24 miles (29.5 miles)
Week 9 –
Skill: Strides
Monday: 5.5 miles
Wednesday: 7 miles
Thursday: 4 miles
Saturday: 6.5 (3 x 1 mi. @ tempo)
Extra: 4.5 miles
Total Mileage: 23 miles (27.5 miles)
Week 10 –
This
is race week. You have already succeeded
by making a commitment to this race.
Keep yourself hydrated and eat wonderful, healthful food. Sleep well.
Treat yourself like a precious object this week.
Monday: 5.5 miles
Wednesday: 5 (strides)
Thursday: 4 miles
Saturday: RACE DAY!
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