| A | B | C | D | E | |
|---|---|---|---|---|---|
1 | DATE | MONTH # | WORKOUT (per week) | PACING | PEAK MILEAGE PER WEEK |
2 | June | 1 | 5 days: 2 on/1 off, 2 on/1 off, 1 on. Add two miles to the workout every week until July. Run a 5k @ race pace in early July. You can do this with friends at the Res, or sign up for a local race (a lot more fun and you get a tshirt to boot!). This will help to acclimatize you to 5k running and establish a base for training. | Day 1 = 4 miles (1 X mile @ E pace, 3 X mile @ T pace) | 29-35 |
3 | Day 2 = 6 miles @ M pace | ||||
4 | Day 3 = Off | ||||
5 | Day 4 = 5 miles @ M pace (Hills) | ||||
6 | Day 5 = 6 miles (1 X mile @ E pace, 2 X mile @ M Pace, 2 X mile @ T pace, 1 X Mile @ E pace) | ||||
7 | Day 6 = Off | ||||
8 | Day 7 = 8 miles @ E pace (long run) | ||||
9 | |||||
10 | July | 2 | 6 days: 6 on/1 off. The training week begins on Sunday and ends on Friday. Run an additional 5k @ race pace in early July. You can do this with friends at the Res, or sign up for a local race (a lot more fun and you get a tshirt to boot!). This will help to acclimatize you to 5k running and establish a base for training. | Day 1 = 4 miles (1 X mile @ E pace, 3 X mile @ T pace) | 35- 40 |
11 | Day 2 = 7 miles @ M pace | ||||
12 | Day 3 = 5 miles (1 X mile @ E pace, 5 X 50m strides, 1 X mile @ M pace w/full active walking recovery, 1 X mile @ T pace w/full active walking recovery, 1 Mile @ 3-Mile Pace w/full active walking recovery) | ||||
13 | Day 4 = 8-10 miles @ E pace (long run) | ||||
14 | Day 5 = 6 miles @ M pace or E pace (hills) | ||||
15 | Day 6 = 3 miles | ||||
16 | Day 7 = Off | ||||
17 | |||||
18 | August | 3 | 6 days: 6 on/1 off. The training week begins on Sunday and ends on Friday. Run an additional 5k @ race pace in early August. You can do this with friends at the Res, or sign up for a local race (a lot more fun and you get a tshirt to boot!). This will help to acclimatize you to 5k running and establish a base for training. | Day 1 = 4 miles (1 X mile @ E pace, 3 X mile @ T pace) | 35-40 |
19 | Day 2 = 7 miles @ M pace | ||||
20 | Day 3 = 5 miles (1 X mile @ E pace, 5 X 50m strides, 1 X mile @ M pace w/full active walking recovery, 1 X mile @ T pace w/full active walking recovery, 1 Mile @ 3-Mile Pace w/full active walking recovery) | ||||
21 | Day 4 = 10 miles @ E pace (long run) | ||||
22 | Day 5 = 6 miles @ M pace or E pace (hills) | ||||
23 | Day 6 = 3 miles | ||||
24 | Day 7 = Off | ||||
25 | Try not to increase your mileage (Δ) by more than 10% per week; it's better to run more conservatively but consistently in the summer! | ||||