Week One
Sunday: long
run finish with 3 mile cutdown
Workout 1:
4x mile 3 mins rest
Workout 2:
1.5 mile LTR (or race)
Week Two
Sunday: long
run finish with 3 mile cutdown
Workout 1:
2x 2 mile 3 mins rest
Workout 2:
LTR (or race)
Week Three
Sunday: long
run finish with 4 mile cutdown
Workout 1:
5x mile 3 mins rest
Workout 2:
LTR (or race)
Week Four
Sunday: long
run finish with 4 mile cutdown
Workout 1:
3x 2 mile 3 mins rest
Workout 2:
LTR (or race)
Week Five
Sunday: long
run finish with 4 mile cutdown
Workout 1:
6x mile 3 mins rest
Workout 2:
LTR (or race)
Week Six
Sunday: long
run cut down last 5 miles
Workout 1:
2x3 mile
Workout 2:
LTR (or race)
Week Seven
Sunday: long
run finish with 5 mile cutdown
Workout 1:
7x mile 3 mins rest
Workout
2: LTR
Week Eight
Sunday: long
run finish with 5 mile cutdown
Workout 1: 3
mile, 2 mile, 1 mile [3 mins rest between each]
Workout 2:
LTR
Week Nine
Sunday: long
run finish with 6 mile cutdown
Workout 1:
10x 1K 3 mins rest
Workout 2:
LTR
Week Ten
Sunday: long
run finish with 6 mile cutdown
Workout 1: 2
mile, 20 mins active rest, 3x mile 3 mins rest
Workout 2:
4x400, 30 min tempo @ your long run cutdown pace that you usually hit, 4x400.
*take 2 mins
rest between the 400s
Week Eleven
Sunday: long
run finish with 6 mile cutdown
Workout 1: 2
mile, 20 mins active rest, 2x mile 3 mins rest
Workout 2:
Same as last week
Week Twelve
Sunday: Long
run no cutdown
Workout 1: 2
mile, 20 mins active rest, 1 mile in 4:50
*do this
workout as early in the week as you can, preferably Monday.
Workout 2:
10x 1 min ON 1 min OFF, nothing crazy just enough to keep you legs from getting
stiff, make it a feel good workout.
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