Sun

Aerobic Conditioning

(Longest run of the week)

Light Stretching

N/A

20 min.

(Add 5 min. every 2^nd week until you reach 60 min.)

Run easy

Light Stretching

Very easy, "conversational pace." Run during coolest time of day and drink lots of fluids.

Mon

Recovery Run;

Strength Conditioning Day

N/A

N/A

20 min.

Run easy

4 x 50 yard wind sprints;

Light Stretching

(Push-ups, lunges, pull-ups, hamstring curls, shoulder presses, calf raises, sit-ups)

Tue

Recovery Run;

N/A

N/A

20 min.

Run easy

4 x 50 yard wind sprints;

Light Stretching

Wed

Anaerobic Capacity

12 min. jog;
Light Stretching

4 reps

(add 1 rep every 3^rd week)

100m hill running; (these are short, steep, hills)

5K race pace

Jog back down hill b/t reps plus one min. rest at bottom;

12 min. cool-down followed by stretching

Strength Builder; These hills should be run under control; do not confuse this workout with a max effort interval session.

Thu

Recovery Run;

Strength Conditioning Day

N/A

N/A

20 min.

Run easy

4 x 50 yard wind sprints;

Light Stretching

(Push-ups, lunges, pull-ups, hamstring curls, shoulder presses, calf raises, sit-ups)

Fri

Recovery Run/ (Day Off if Saturday Race)

N/A

N/A

20 min.

Run easy

8-10 striders;

Light Stretching

Easy recovery run or Day off (if racing tomorrow).

Sat A

Race Day

12 min. jog; Good Stretching;

N/A

20 min.

Max Effort

Good 8-10 min. Cool-down & lots of stretching

Enter low-key local road race and assess your fitness.

Sat B

Recovery Run /Day off

N/A

N/A

20 min.

Run easy

8-10 striders;

Light Stretching

Make sure to take at least 2 days off per month!