Focus is on Building Endurance & Efficiency for Beginner to Intermediate Runners
**Walk/Run Method good to use to get the extra distance on your long runs if you need it!
Week 1 (Start with a 5/1 Run/Walk Ratio to increase distance on long runs)
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3 miles + 6 x 20 second “Strides”
Wednesday: 15:00 Warm-Up Walk/Jog followed by 3 sets of 2:00 “Hard”, 1:00 EZ + 1:00 Hard + 30 seconds EZ + 30 seconds Hard + 30 seconds EZ (repeat). Finish with 5:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 30:00
Friday: Rest (from Running)
Saturday: Easy Run of 3 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 5 Miles or 45:00 (Whichever comes first)
Week 2
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3 miles + 6 x 20 second “Strides”
Wednesday: 15:00 Warm-Up Walk/Jog followed by 6 x 2:00 Hill Repeats with a walk down for recovery. Jog 15:00 for cool down.
Thursday: Cross-Training or Recovery Jog of 35:00
Friday: Rest (from Running)
Saturday: Easy Run of 3 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 5.5 Miles or 50:00
Week 3
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3 miles + 6 x 20 second “Strides”
Wednesday: 15:00 Warm-Up Walk/Jog followed by 4 sets of 2:00 “Hard”, 1:00 EZ + 1:00 Hard + 30 seconds EZ + 30 seconds Hard + 30 seconds EZ (repeat). Finish with 5:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run (or Walk/Run) of 3 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 6 Miles or 55:00
Week 4
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3.5 miles + 6 x 20 second Strides
Wednesday: 15:00 Warm-Up Walk/Jog followed by 8 x Hill 2:00 Repeats with a walk down for recovery. Jog 15:00 for cool down.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run 4 miles + Strength Circuit & Strides
Sunday: Long Run (or Walk/Run) of 6.5 Miles or 1 Hour
Week 5 (Try moving to a 3/1 Ratio for your long runs)
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 3.5 miles
Wednesday: 15:00 Warm-Up Walk/Jog followed by 8 x 400m at a 5k race pace effort on the track. Take a 200m walk/jog between each for recovery and a 10:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run 4 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 7 Miles or 65:00
Week 6
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 4 miles + 8 Strides
Wednesday: 15:00 Warm-Up Walk/Jog followed by 10 x 1:00 Hill Repeats with a walk down for recovery. Jog 15:00 for cool down.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run 4 miles + Speed Drills & Strides
Sunday: Long Run (or Walk/Run) of 7.5 Miles or 70:00
Week 7
Monday: Rest or Cross-Training
Tuesday: Easy Run (or Walk/Run) of 5 miles + 6 x 20 second “Strides”
Wednesday: 15:00 Warm-Up + 10 x 400m at a MILE race pace effort with a 400m walk/jog recovery after each at track. Finish with a 5:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 40:00
Friday: Rest (from Running)
Saturday: Easy Run 5 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 8 Miles or 75:00
Week 8
Monday: Rest or Cross-Training
Tuesday: Easy Run of 5 miles
Wednesday: 15:00 Warm-Up Walk/Jog followed by 20:00 at your Half Marathon Race Pace + 10:00 cool down jog.
Thursday: Cross-Training or Recovery Jog of 45:00
Friday: Rest (from Running)
Saturday: Easy Run 5 miles + Strength Circuit and Strides
Sunday: Long Run (or Walk/Run) of 8.5 miles or 80:00
Week 9 (Eliminate Walking during long run if possible)
Monday: Rest or Cross-Training
Tuesday: Easy Run of 5 miles
Wednesday: 15:00 Warm-Up + 5 x 5:00 at your 10K Race Pace with 1:00 rest between + 15:00 cool down jog
Thursday: Cross-Training or Recovery Jog of 45:00
Friday: Rest (from Running)
Saturday: Easy Run 5 miles + Strength Circuit and Strides
Sunday: Long Run of 9 Miles or 85:00
Week 10
Monday: Rest or Cross-Training
Tuesday: Easy Run of 6 miles
Wednesday: 15:00 Warm-Up Walk/Jog followed by 30:00 at your Half Marathon Goal Pace + 15:00 Cool Down Jog
Thursday: Cross-Training or Recovery Jog of 45:00
Friday: Rest (from Running)
Saturday: Easy Run 6 miles Strength Circuit & Strides
Sunday: Long Run of 10 miles (If you need a walk break after Mile 9 to make it to 10 that is OK!)
Week 11
Monday: Rest or Cross-Training
Tuesday: Easy Run of 6 Miles
Wednesday: 10:00 Warm-Up + 6 x 800m (Half Mile) at your 5k Race Pace with a 3:00 rest between + 10:00 cool down jog
Thursday: Cross-Training or Recovery Jog of 30:00
Friday: Rest (from Running)
Saturday: Easy Run 6 miles + Strength Circuit & Strides
Sunday: Long Run (or Walk/Run after Mile 9) of 11 Miles
Week 12
Monday: Rest or Cross-Training
Tuesday: Easy Run of 6 Miles
Wednesday: 15:00 Warm-Up + 3 x 10:00 at your 10K Race Pace with 1:00 rest between + 15:00 cool down jog
Thursday: Cross-Training or Recovery Jog of 30:00
Friday: Rest (from Running)
Saturday: Easy Run 6 miles + Speed Drills & Strides
Sunday: Long Run (or Walk/Run after Mile 10) of 12 Miles
Important Notes:
>> Read your Welcome Packet so you are familiar with the protocols, the lingo, and the
principles behind the training!
>> Use Your Running Log
>> Please stay true to your assigned paces per workout…we will adjust as your fitness
improves every 4 weeks or so. Basic Resistance Training and Core Work should also be incorporated 3 x per week