Mon.
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Tuesday
(Tempo Runs)
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Wed.
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Thursday
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Fri.
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Saturday
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Sunday
|
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Week 1
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5km
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5km
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O: 3km
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7km
|
|||
Week 2
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5km
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5km
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O: 4km
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7km
|
|||
Week 3
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5km
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5km
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O: 4km
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7km
|
|||
Week 4
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5km
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5km
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O: 4km
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9km
|
|||
Week 5
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5km
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5km or Cross Train Hills: 3x 100 m with 1km warmup/cooldown
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O: 4km
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9km
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|||
Week 6
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5km
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5km or Hills: 4x 100 m with 1km warmup/cooldown
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0: 3km
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10km
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|||
Week 7
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6km
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4km or 5x 100 hills with 2km warmup/cooldown
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0: 4km
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12km
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|||
Week 8
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6km
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5km or 6x100 hills with 2km warmup/cooldown
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O: 4km
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14km
|
|||
Week 9
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7km
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5km or 7x100 hills with 2km warmup/cooldown
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O: 5km
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16km
|
|||
Week 10
|
7km
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5km or 8x100 hills with 2km warmup/cooldown
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O: 5km
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16km
|
|||
Week 11
|
8km
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5km or 9x100 hills with 2km warmup/cooldown
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O: 6km
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12km
|
|||
Week 12
|
8km
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6km or 3km fartlek
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O: 6km
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18km
|
|||
Week 13
|
8km
|
6km or 3km fartlek
|
O: 6km
|
18km
|
|||
Week 14
|
8km
|
6km or 3km fartlek
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O: 6km
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20km
|
|||
Week 15
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10km
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6km or 4km fartlek
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O: 6km
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6km
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|||
Week 16
|
10km
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off
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3km
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Race Day!
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O: Optional Run.
Note: Due to my own time restrictions, I’m lucky if I can
successfully maintain running 4 days per week. I usually end up doing 3, sometimes with
a cross train. As long as you have a solid fitness foundation, I believe this is
a realistic training plan that can be successful!
Of course, I post this as my opinion. There are hundreds of training plans out there. One of my next posts will discuss how to fit in these workouts with kids in tow, specifically cross training!
Of course, I post this as my opinion. There are hundreds of training plans out there. One of my next posts will discuss how to fit in these workouts with kids in tow, specifically cross training!
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