Winter Running for Distance Runners
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
Week 1Week 2
2
3easy miles plus strides3easy miles plus strides
3
3miles plus strides3miles plus strides
4
3easy miles, 3x1503easy miles, 3x150
5
3miles plus strides3miles plus strides
6
31-1-1 tempo31-1-1 tempo
7
2easy miles plus strides2easy miles plus strides
8
off dayoff day
9
17TOTAL17TOTAL
10
11
Week 3Week 4
12
4easy miles plus strides4easy miles plus strides
13
Work with long sprintersWork with long sprinters
14
3easy miles, 3x1503easy miles, 3x150
15
3miles plus strides3miles plus strides
16
41-2-1 tempo41-2-1 tempo
17
3easy miles plus strides3easy miles plus strides
18
off dayoff day
19
17TOTAL17TOTAL
20
21
Week 5Week 6
22
5easy miles plus strides5easy miles plus strides
23
Work with long sprintersWork with long sprinters
24
3easy miles, 3x1503easy miles plus strides
25
2.54x200 at 90%, 3 min rest2.86x200 at 90%, 3 min rest
26
41-2-1 tempo41-2-1 tempo
27
3easy miles plus strides3easy miles plus strides
28
off dayoff day
29
17.5TOTAL17.8TOTAL
30
31
Week 7Week 8
32
6easy miles plus strides6easy miles plus strides
33
Work with long sprintersWork with long sprinters
34
4easy miles, 3x1504easy miles plus strides
35
2.56x150 at 90%, 3 min rest2.88x150 at 90%, 3 min rest
36
41-2-1 tempo41-2-1 tempo
37
4easy miles plus strides4easy miles plus strides
38
off dayoff day
39
20.5TOTAL20.8TOTAL
40
41
start with dynamic warm up routine, for intervals add a mile warm-up
42
150s at 800 race pace through week 10, 400 race pace after that
43
strides build to 85% effort, 100 meters
44
Week 9Week 10
45
6easy miles plus strides6easy miles plus strides
46
Work with long sprintersWork with long sprinters
47
4miles plus strides4miles plus strides
48
34x400 at 90%, 4 min rest3.56x400 at 90%, 4 min rest
49
41-2-1 tempo41-2-1 tempo
50
4easy miles plus strides4easy miles plus strides
51
off dayoff day
52
21TOTAL21.5TOTAL
53
54
Week 11Week 12
55
6easy miles plus strides6easy miles plus strides
56
Work with long sprintersWork with long sprinters
57
4miles plus strides4miles fartlek, finish 200 fast
58
2.5
8x100 full speed, 4 min rest
38x200 at 90%, 3 min rest
59
51-3-1 tempo51-3-1 tempo
60
4easy miles plus strides5easy miles plus strides
61
off dayoff day
62
21.5TOTAL23TOTAL
63
64
Week 13Week 14
65
7easy miles plus strides7easy miles plus strides
66
See Coach King if you get here
See Coach King if you get here
67
4miles fartlek, finish 200 fast4miles fartlek, finish 200 fast
68
4miles, 3x1505miles, 3x150
69
5
See Coach King if you get here
5
See Coach King if you get here
70
5easy miles plus strides4easy miles plus strides
71
off dayoff day
72
25TOTAL25TOTAL
73
74
Week 15Week 16
75
6easy miles plus strides7easy miles plus strides
76
See Coach King if you get here
See Coach King if you get here
77
4miles fartlek, finish 200 fast4miles fartlek, finish 200 fast
78
4miles, 3x1504miles, 3x150
79
5
See Coach King if you get here
5
See Coach King if you get here
80
4easy miles plus strides5easy miles plus strides
81
off dayoff day
82
23TOTAL25TOTAL
83
84
150s at 800 race pace through week 10, 400 race pace after that
85
fartlek: 1 60 sec, 2 30 sec hard inervals, one 10 second all out per mile
86
strides build to 85% effort, 100 meters
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
Main menu