ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
Total Weekly Mileage
2
1 - Jan. 10-16RestRest3Rest3Rest410
3
2 - Jan. 17-23RestRest3Rest3Rest511
4
3 - Jan. 24-30RestRest3.5Rest3.5Rest613
5
4 - Jan. 31-Feb. 6RestRest3.5Rest3.5Rest512
6
5 - Feb. 7-13RestRest4.5Rest3.5Rest614
7
6 - Feb. 14-20RestRest4.5Rest3.5Rest715
8
7 - Feb. 21-27RestRest5.5Rest3.5Rest817
9
8 - Feb. 28-March 6RestRest5.5Rest3.5Rest918
10
9 - March 7-13RestRest3.5Rest3.5Rest512
11
10 - March 14-20RestRest2Rest2Rest10 - RACE DAY! 14
12
13
Before starting this plan, runners would ideally be averaging at least 8-10 miles per week.
14
15
If you would like to run with the Eastern Shore Running Club, there are group runs Wednesday at 6 p.m. and Friday at 5 a.m. that fit into this plan. (There are also group runs Monday at 5 a.m., Tuesday at 6 p.m. and Thursday at noon.) These all start and finish at the Salisbury Bible Fellowship parking lot.
16
17
All runs should be at an easy conversation pace — a pace at which you can hold a conversation. You may want to experiment with run/walk intervals and see if intervals (and if so, which ones) work best for you.
18
19
You can change the days if other days work better with your schedule, but do not run two days in a row so that you have some rest time in between.
20
21
You may want to cross- or strength-train. Don't do a hard cross- or strength-training workout the day before or after your Sunday long run.
22
23
Have fun!!
24
25
26
27
Plan by Vanessa Junkin, Road Runners Club of America Level 1 Certified Coach
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100