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Training For 05 – 10 AUG (Speed Training)

Mon: 10 Min. W/U, 8x 60 Second Repeats W/2 Min. Rest, 10 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 3 to 5 Miles Progression Run (Pick Up The Pace The Last 15 Min.)

Thu: 10 Min. W/U, Sprint Intervals: 3x 1x 45 Second Repeat, 1x 60 Second Repeat, 1x 90 Second Repeat W/2 Min. Rest, 20 Min. Cool Down

Fri: 30 Min. Easy Run W/10x Strides

Sat: 4 to 6 Miles Long Run W/5x Hill Repeats

Training For 29 JUL – 03 AUG (Strength Week)

Mon: 10 Min. W/U, 8x Long Hill Repeats W/3 Min. Rest, 10 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 20 Min. Run W/6x Laps of ‘Last Runner Up Drills’

Thu: 10 Min. W/U, 5x 2 Laps W/45 Second Rest Then 1x Lap W/3 Min. Rest, 10 Min. Cool Down

Fri: 30 Min. Easy Run W/10x Strides

Sat: 4 to 6 Miles Long Run W/4x Hill Repeats

Training For 22 – 27 JUL (Speed Week)

Mon: 10 Min. W/U, 10x 70 Second Repeats W/2 Min. Rest @ 3K Race Pace, 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 3 to 5 Miles Progressive Run (Pick Up The Pace The Last 15 Min.)

Thu: 10 Min. W/U, 10x 45 Second Repeats W/2 Min. Rest @ 1500M Race Pace, 20 Min. Cool Down

Fri: 30 Min. Easy Run W/10x 100 Meter Strides

Sat: 5 to 6 Mile Long Run W/4x Hill Repeats

Training For 15 – 20 JUL (Strength Week)

Mon: 1 Mile W/U, 3 to 5x 1000 Meter Repeats @ 10K Pace W/2 Min. Rest, 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 3 to 5 Miles Progressive Run (Pick Up The Pace The Last 10 Min.)

Thu: 1 Mile W/U, FARTLEK 30 Seconds Fast, 1 Min. Recovery, 30 Seconds Fast, 1 Min. Recovery, 1 Min. Fast, 2 Min. Recovery, 1 Min. Fast, 2 Min. Recovery, 2 Min. Fast, 4 Min. Recovery, 1 Min. Fast, 2 Min. Recovery, 1 Min. Fast, 2 Min. Recovery, 30 Seconds Fast, 1 Min. Recovery, 30 Seconds Fast, 1 Min. Recovery, 20 Min. Cool Down

Fri: 30 Min. Easy Run W/10x Strides

Sat: 60 to 90 Min. Long Run

High Altitude Training Plan

Week 1: 15 – 20 July (Strength Week – Down Week):

Mon:  1 Mile W/U, 5x 1000 Meter Repeats @ 10K Race Pace W/90 Seconds Rest, 2 Mile Cool Down

Tue:  6 Miles Easy Run W/10x Strides

Wed:  30 Min. Easy Run W/10x Strides

Thu:  6 Mile Progressive Run (Last 2 Miles Pick Up The Pace)

Fri:  30 Min. Easy Run W/10x Strides

Sat:  6 to 8 Miles Long Run

 

Week 2: 22 – 27 July (Speed Week):

Mon:  1 Mile W/U, 3x 4x 400 Meter Repeats W/200 Meter Rest (1st 2 Sets @ Half Marathon Pace, Last Set @ 10K Pace), 2 Mile Cool Down

Tue:  6 Mile Easy Run W/10x Strides

Wed:  1 Mile W/U, FARTLEK 30 Seconds Fast, 1 Min. Recovery, 30 Seconds Fast, 1 Min. Recovery, 1 Min. Fast, 2 Min. Recovery, 1 Min. Fast, 2 Min. Recovery, 2 Min. Fast, 4 Min. Recovery, 1 Min. Fast, 2 Min. Recovery, 1 Min. Fast, 2 Min. Recovery, 30 Seconds Fast, 1 Min. Recovery, 30 Seconds Fast, 1 Min. Recovery, 2 Mile Cool Down

Thu:  6 Miles Easy Run W/10x Strides

Fri:  30 Min. Easy Run W/10x Strides

Sat:  8 Miles Long Run

 

Week 3: 29 July – 03 August (Strength Week)  

Mon:  1 Mile W/U, 2x 3x 800 Meter Repeats W/200 Meter Rest Between 800s and 400 Meter Rest Between Sets (First Set @ 10K Pace, Last Set @ 5K Pace), 2 Mile Cool Down

Tue:  6 Miles Easy Run W/10x Strides

Wed:  6 Mile Progressive Run (Pick Up The Pace For The Last 2 Miles)

Thu:  1 Mile W/U, 20 Min. Tempo Run @ Marathon Pace, 2 Mile Cool Down

Fri:  30 Min. Easy Run W/10x Strides

Sat:  9 Miles Long Run

 

Week 4: 05 August (Speed Week)

Mon:  1 Mile W/U, 3x 4x 400 Meter Repeats (First 2 Sets @ 10K Race Pace, Last Set @ 5K Race Pace) W/200 Meter Recovery, 2 Mile Cool Down 

Training For 08 – 13 JUL (Speed Week)

Mon: 1 Mile W/U, 3 Mile Easy Run, 10x Short Hill Repeats (30 to 45 Seconds), 1 Mile Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 4 Mile Easy Run (Pick Up The Pace On The Last Mile)

Thu: 1 Mile W/U, 3x 4x 300 Meter Repeats (@ 10K Pace First and Second Set, 5K Pace Last Set) W/90 Seconds Recovery, 2 Mile Cool Down

Fri: 30 Min. Easy Run W/10x Strides

Sat: 60 to 90 Min. Long Run

Training For 1 – 6 JUL (Strength Week)

Summer Phase (WK1)

Mon:  1 Mile W/U, 5x 1000 Meter Repeats @ 10K Pace W/90 Seconds Rest, 20 Min. Cool Down

Tue:  5 to 7 Miles Easy Run

Wed:  6 Mile Progression Run (Last 2 Miles at Marathon Pace)

Thu:  1 Mile W/U, 2x 2 Mile Run @ 5K Pace W/4 Min. Rest, 2 Mile Cool Down

Fri:  5 to 7 Miles Easy Run

Sat:  8 to 10 Miles Long Run

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