Grand Blue Mile
Advanced Training Program
Week
1
Monday
Run a timed
Mile to
establish
goal
2
Strength
Training
Workout
3
Strength
Training
Workout
4
Strength
Training
Workout
Tuesday
Wednesday
Run 3 miles
5x400
repeats
4x100 sprints
Run 4 miles
6x400
repeats
5x100 sprints
Run 5 miles
7x400
repeats
6x100 sprints
Run 6 miles
10x400
repeats
5x100 sprints
5
Strength
Training
Workout
Run 6 miles
8x400
repeats
4x100 sprints
6
Run 5K at
an easy
pace
Grand Blue
Mile!!
Rest Day
Thursday
Friday
Saturday
Sunday
30 minute
intervals
and Plyo
Workout
30 Minutes
of Cross
Training
1 mile easy
6 Hills
1 mile easy
Rest
Day
1 mile easy
8 Hills
1 mile easy
Rest
Day
30 minute
intervals
and Plyo
Workout
30 Minutes
of Cross
Training
1 mile easy
10 Hills
1 mile easy
Rest
Day
30 minute
intervals
and Plyo
Workout
30 Minutes
of Cross
Training
1 mile easy
12 Hills
1 mile easy
Rest
Day
30 minute
intervals
and Plyo
Workout
30 Minutes
of Cross
Training
Strength
Training
Workout
30 minute
intervals
Rest Day
1 mile easy
8 Hills
1 mile easy
Grand Blue Mile
Intermediate Training Program
Strength Workout: 2 sets of 10 reps
(heavy weights)
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Squats
Push-ups
Dips
Bicep curls
Shoulder press
Lateral raises
Chest press
French press
Lunges
Push-ups w/ stability ball
Tricep extension
Hammer curls
T-cross
Frontal raise
Plank
Sit-ups
30 minute intervals Training:
• 1 minute a mile pace
• 2 minutes at easy pace
Repeats:
• Run specified distance at mile pace or
faster – recover 2 minutes in between
with easy jog
Sprints:
• Run specified distance at sprint pace
with 15 second rest in between
Plyometric Workout: 30 seconds each
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Mountain Climbers
High knees
Jumping Lunges
Jumping Jacks
Side to side lunges w/ weight
Ski jumps
Shuffle
Grasshoppers
Butt kicks
Jumping squats
Jump rope
Quick taps
Run-ups
Karaoke
Squat & hop over step - Repeat
Treadmill: Sprint for 30 seconds – jog
for 30 seconds (repeat 5 times)
Hills:
• Run up a hill at a hard pace, recovery is
jogging down the hill. Can be done on a
treadmill if you can’t find a hill outside.
Cross Training Options:
• Biking
• Swimming
• Ellipticals
• Anything other than running that gets
your heart rate up.