Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Steady State Steady State Miles for Week-16 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Tempo Steady State Miles for Week-16 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Steady State Steady State Miles for Week-18 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Speed Play Steady State Miles for Week-21 Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35 Interval Steady State Miles for Week-22 Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42 Goal Pace Steady State Miles for Week-22
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 43 Day 44 Day 45 Day 46 Day 47 Day 48 Day 49 Practice 5K Race Steady State Steady State Miles for Week-20 Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56 Speed Play Day 57 Day 58 Day 59 Day 60 Day 61 Day 62 Day 63 Distance: 7 Miles Distance: 7 Miles Steady State Miles for Week-25 Time: 90 Minutes Goal Pace Day 64 Day 65 Day 66 Day 67 Day 68 Day 69 Day 70 Steady State Miles for Week-24 Time: 90 Minutes Tempo Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77 Steady State Miles for Week-25 Time: 50 Minutes Max VO 2 Day 78 Day 79 Day 80 Day 81 Day 82 Day 83 Day 84 Goal Pace Steady State Miles for Week-23 Recovery Race Day Tomorrow! Miles for Week-18
Glossary of Terms: + Strides: Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. General Strength and Cross : Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time. Goal pace: For Wednesday Week 6: After 10 minutes of easy running do 8 x 400m runs at goal 5k pace for next weeks race. Take 2-3 minutes of easy running between each run for recovery. Finish with 10 minutes or more of easy running to complete distance. For Wednesday Week 9: After 10 minutes of easy running run 3 x 1600m at 5k race pace and 4 x 200m at a fast effort with 3 minutes of easy running between intervals. Finish with 10 or more minutes of easy running to complete distance. For Wednesday Week 12: After 10 minutes of easy running run 7 x 400m at this weekends goal pace for 5K with 1 minute of rest between each run. Finish with 10 minutes or more of easy running to complete distance. Interval: After 1-2 miles of easy running run 8 x 200m at Interval pace with a 200m easy jog between intervals. Finish with 10 or more minutes of easy running to complete distance. Max VO 2 : After 10 minutes of easy running complete 8 x 300m at Max VO2 pace with 1-minute rest between each. Finish with 10 minutes or more to complete distance. Speed Play: For Wednesday Week 4: After 10 minutes of easy running complete 10-15 runs at a Max VO2 effort (fast and smooth) between 15-45 seconds in duration during your run. Make sure to keep 3-4 minutes of jogging between each speed run and do not start too quickly. Finish with 10 or more minutes of easy running to complete distance. For Wednesday Week 8: After 10 minutes of easy running complete 15-20 runs at Max VO2 effort during your run. These runs should be between 15-45 seconds and have 3-4 minutes of easy running between each for recovery. The last 10 minutes should be easy running for a cool down.
Steady State: Begin with 5 minutes of conversational running and complete the remainder of the run at the steady state effort. For Wednesday Week 1: After 10 minutes of easy running run 4 x 3 minutes at steady state effort with 2 minutes of easy running between intervals. Finish with 10 minutes or more of easy running to complete distance. For Wednesday Week 3: 10 minutes of easy running run 2 x 10 minutes at steady state effort with 3 minutes of easy jogging between intervals. Finish with 10 minutes or more of easy running to complete distance. For Wednesday Week 7: After 10 minutes of easy running do 4 x 5 minutes at steady state effort with 2 minutes of easy running between each. Follow this with 3 x 30 second fast runs with a 1-minute jog. Finish with 10 minutes of more of easy running to complete distance. Tempo: For Wednesday Week 2: After 10 minutes of easy running run 2 x 400m, 2 x 800m and 2 x 400m at tempo effort with 3 minutes of easy running between intervals. For Wednesday Week 10: 10 minutes of easy running run 4 x 800m at Tempo pace and 4 x 200m at a Max VO2 pace with 3 minutes of easy running between intervals. Finish with 10 minutes of easy running to complete distance.
Effort Based Intensities: Name Description: Similar pace to: Recovery An easy effort that allows you to feel rejuvenated when Much slower than marathon pace; a pace finished even when running 1 hour or more you would go if you had to run all day A pace you can hold a conversation at while running Just slower than marathon for most recreational runners Steady State Tempo Fast and Smooth Top Speed A pace with enough intensity to allow you to feel your heart rate rise BUT will allow you to speak in short sentences. Breathing is in steady state with an even inhalation and exhalation pattern but deeper than conversational. A comfortably hard pace that feels challenging but sustainable for minutes on end; breathing is deep and exhalation is noticeably more labored than steady state yet still rhythmic; your legs will begin to feel the heaviness of effort after a few minutes; effort is sustainable for extended duration but most athletes desire to know the duration of the run. An effort where the stride is open and fluid; breathing quickly becomes deep and after a minute or so of running is very deep and may become labored but in control; your legs and arms are heavy after a few minutes of running The fastest absolute running speed that can be performed for an athlete over 40-80 meters. Marathon pace for very well trained runners; Half marathon pace for fit recreational runners and 1-hour race pace for novice or unfit runners. A race pace for an event lasting 1 hour for well trained runners and 30 minutes for recreational runners A race pace for an event lasting 10-12 minutes for well-trained runners and 6 minutes or less for recreational runners. In training a percentage of this pace is typically used such as 'a 30 second run at 85% of top speed'