Winter Training JH Distance
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Winter Training JH Distance
Distance
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This is a guideline, use common sense and progress slowly.
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Warm up of 7-8 min and dynamic stretch before all workouts! Cooldown of 5 min and static stretch after!
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Moderate run paces should be conversational but not easy.
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There are percentages for effort on hill and speed workouts.
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Tempo runs should be hard but not race pace. Think 40 sec faster than moderate pace per mile.
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If you miss a day, pick up where you left off.
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Ab work, focused on planking and stability is important and should be included at least 2x/week
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You will find a list of some supplemental exercises below to include. They can be performed 2x a week.
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Week #1SundayMondayTuesdayWednesdayThursdayFridaySaturday
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Moderate x 3
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(Start around 3-3.5 miles for exprienced runners, 2 for newcomers)
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Hill x 1
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2 (4x 75m) w/ 2 and 4 min rest @ 75%
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Week #2SundayMondayTuesdayWednesdayThursdayFridaySaturday
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Moderate x 3
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(increase Mod by .5 miles)
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Long x 1
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(should be 2 miles longer than Mod)
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Week #3SundayMondayTuesdayWednesdayThursdayFridaySaturday
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Moderate x 2
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(isame as previous)
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Hill x 1
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6x 125m w/ 3 min rest @ 70%
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Tempo x 1
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1 mile, 1.5@ tempo,1 mile
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Week #4SundayMondayTuesdayWednesdayThursdayFridaySaturday
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Moderate x 3
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(same as previous)
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Long x 1
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(increase by .5)
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Tempo x 1
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1 mile, 1.5@ tempo,1 mile
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Week #5SundayMondayTuesdayWednesdayThursdayFridaySaturday
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Moderate x 3
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(same as previous)
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Speed x 1
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5x :45 sec @ 85% with 2 min recovery
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Week #6SundayMondayTuesdayWednesdayThursdayFridaySaturday
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Moderate x 3
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(increase by .5 miles))
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Long x 1
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(Same as previous)
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Tempo x 1
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1 mile, 2@ tempo,1 mile
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Week #7SundayMondayTuesdayWednesdayThursdayFridaySaturday
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Moderate x 3
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(same as previous)
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Hill x 1
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4x 200m with jog back rest @ 85%
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Week #8SundayMondayTuesdayWednesdayThursdayFridaySaturday
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Moderate x 3
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(same as previous)
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Long x 1
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(increase by .5)
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Tempo x 1
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1 mile, 2@ tempo,1 mile
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Week #9SundayMondayTuesdayWednesdayThursdayFridaySaturday
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Moderate x 4
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(same as previous)
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