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Running Schedule

Run at your goal pace for race day (ex. 9-minute mile pace) jog comfortably at a slow, easy pace, but jog the entire distance. Jog for 5 to 10 minutes, run at RP for 1 mile (ex. 10 minutes) and sprint for the last 10-15 minutes.

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359 views

Running Schedule

Run at your goal pace for race day (ex. 9-minute mile pace) jog comfortably at a slow, easy pace, but jog the entire distance. Jog for 5 to 10 minutes, run at RP for 1 mile (ex. 10 minutes) and sprint for the last 10-15 minutes.

Uploaded by

api-201107800
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week

Day 1*

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

SJ 6mi.

HR 25 min.

WT/FLX

RP 4mi.

SR 30 min.

Off

RP 4 mi.

SJ 6.5mi.

HR 30 min.

WT/FLX

RP 4.5 mi.

SR 35 min.

Off

RP 5 mi.

SJ 7mi

HR 35 min.

WT/FLX

RP 5 mi.

SR 35 min.

Off

RP 5.5 mi.

SJ 7mi.

HR 40 min.

WT/FLX

RP 5.5 mi.

SR 40 min.

Off

RP 5.5 mi.

SJ 7.5mi.

HR 45 min.

WT/FLX

RP 6 mi.

SR 40 min.

Off

RP 6 mi.

SJ 7.5mi.

HR 45 min.

WT/FLX

RP 6.2 mi.

SR 45 min.

Off

RACE!

RP = Race Pace: Run at your goal pace for race day (ex. 9-minute mile pace). SJ = Slow Jog: Jog comfortably at a slow, easy pace, but jog the entire distance. HR = Hill Run: Warm up for 5 to 10 minutes. Alternate one-minute hill slow jog intervals (6 to 12 percent incline on the treadmill) with 1 minute flat slow jog intervals. SR = Sprint Run: Jog for 5 to 10 minutes, run at RP for 1 mile (ex. 10 minutes), and sprint for the last 10-15 minutes, alternating 30 seconds of sprinting with 1 to 2 minutes very slow jogging. WT = Weight Training (30 to 45 minutes). FLX = Flexibility exercises and/or yoga class.

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