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The red plan is for our top returning female athletes (ladies, you should ask/get permission to complete this plan). Red plan is also for returning male athletes in our middle-top group(s). The average normal run is 6 miles for this plan.
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June
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Week 1SundayMondayTuesday WednesdayThursdayFridaySaturday
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Total Weekly Milage
6/16/26/36/46/56/66/7
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15 milesRest Day3 mile run2 mile run3 mile run2 mile run3 mile run2 mile run
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8
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10
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Week 2SundayMondayTuesday WednesdayThursdayFridaySaturday
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Total Weekly Milage
6/86/96/106/116/126/136/14
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21 miles3 miles 4 miles3 miles 4 miles3 miles 4 milesRest Day
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Core = Good Times (Timed Series)Core = Terrible TenCore = Your Choice
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16
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Week 3SundayMondayTuesday WednesdayThursdayFridaySaturday
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Total Weekly Milage
6/156/166/176/186/196/206/21
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27 miles4 miles5 miles4 miles 5 miles4 miles 5 milesRest Day
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Core = PlanksCore = Good Times (Timed Series)Core = Your Choice
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Week 4SundayMondayTuesday WednesdayThursdayFridaySaturday
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Total Weekly Milage
6/226/236/246/256/266/276/28
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29 miles4 miles5 mile run5 miles5 mile run5 miles5 milesRest Day
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Core = PlanksCore = Terrible Ten
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Finished one Month of training!
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July
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Week 5SundayMondayTuesday WednesdayThursdayFridaySaturday
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Total Weekly Milage
6/296/307/17/27/37/47/5
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29 miles4 mile run4 mile Progression Run5 mile run5 mile runRest Day6 mile run5 mile run
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1st mile normal pace then drop the pace 8-16 seconds each mile (for the next 2 miles)
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Core = Your ChoiceCore = Planks
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Week 6SundayMondayTuesday WednesdayThursdayFridaySaturday
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Total Weekly Milage
7/67/77/87/97/107/117/12
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32-33 miles4 mile run4 mile Progression Run5 mile run6 mile run6 mile runLong RunRest Day
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1st mile normal pace then drop the pace 8-16 seconds each mile (for the next 2 miles)7-8 mile run
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Core = Terrible TenCore = Good Times (Timed Series)
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Week 7SundayMondayTuesday WednesdayThursdayFridaySaturday
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Total Weekly Milage
7/137/147/157/167/177/187/19
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31-32 miles3 mile run5 mile run5 mile Progression Run5 mile run6 mile runLong RunRest Day
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1st mile normal pace then drop the pace 8-16 seconds each mile (for the next 2 miles)7-8 mile run
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Core = Your ChoiceCore = Terrible Ten
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Week 8SundayMondayTuesday WednesdayThursdayFridaySaturday
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Total Weekly Milage
7/207/217/227/237/247/257/26
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32 miles3 mile run5 mile run4 x 1 mile with a 6 minute break between5 mile run6 mile runLong RunRest Day
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8 mile run
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1 mile cool down (nice and easy)
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Core = Your Choice*click HERE for pacesCore = Planks
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Week 9SundayMondayTuesday WednesdayThursdayFridaySaturday
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Total Weekly Milage
7/277/287/297/307/318/18/2
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36 miles4 mile run6 mile run6 mile run6 mile run6 mile runLong RunRest Day
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8 mile run
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Core = Your ChoiceCore = Your ChoiceCore = Terrible Ten
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