Maryland Club Running Winter Training Plan 2017
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KEY: Miles/Mins Pace; Morning | Afternoon; w/% miles pace (included); Mins, Mins @ Pace (add on); AYF = As You Feel; AxBmile (distance[s]) = repeats (consistency)
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Eat healthy, sleep as well as you can.carb heavy diet w/ample protein to prepare for long run/rebuild from Friday's workout
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Mileage volume
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L1L2L3L4L5DateSundayMondayTuesdayWednesday ThursdayFridaySaturday
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2732455260Dec 25thLong (20% of weekly mileage)EasyEasyMedium-Steady (15% of weekly mileage)EasyEasyEasy
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3037505871Jan 1stEasyEasy
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3243546376Jan 8th15min AT, Shorter EasyProgession Run
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3447586779Jan 15tth3-4x Mile, 2:30 rest2/4 fartlek @ 5k date pace x 6-8
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3850627282Jan 22nd4-6x1000m @5k date, 2:30 rest5mi Tempo
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3950627282Jan 29th6-8x500s @ 3k date pace; 300m jog rest15min AT, short easy
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4251647282Feb 5th4-6x800s (first 100m fast; last 200m fast); steady 500m @ 5k date pace in between w/2min rest. Imagine getting out "too fast" during a race then closing it in. 2min restEasy/mile or 5k time trial if not going to HV; no stridesHappy Valley Meet, 15min tempo
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3947597282Feb 12th3-4x Mile w/2min restBerwynn Fartlek 2/3 x 6-8 @ 5k date Easy
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If you feel as if no particular volume level suits you, feel free to pick a midway point between two of them and follow the increment levels about the same (i.e. if you do volume level 2.5, then from week 2 to 3 you would go from ~43 to ~48 miles
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*School starts this week
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Men
Women
100/200/400
400/800
Anaerobic Threshold (AT)
"Date/Goal Pace"
Medium-Steady
Long Runs
Tempo Runs
Mile Repeats
Moderate Intensity
Strides
Fartleks
Rolling Repeats
 
 
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