Shoreline Squad Training Program
5K Training Plan
JUNE 2016
Sunday
Monday
Tuesday
Wednesday
1
5
6
7
8
Thursday
Friday
Saturday
2
3
4
9
10
11
17
18
Kick-Off & Packet Pick Up
5pm-630pm
Guest Speakers @ 6pm
12
13
14
15
16
Meet The Squad NIght
Informal run at relaxed pace
19
20
21
22
23
24
25
Time Trial Night
Rest
Walk 5 Minutes
Run 5 Minutes
Timed 1 Mile Run
Run at your goal race pace
26
27
28
29
30
Rest
Cross Train 20 Minutes
Run 0.5 Miles
10 Minutes Cross Training
1.5 Mile Run
Notes:
Speed Workout: Intervals of time or distance at a pace outside your comfort zone
Tempo Run: Maintain a consistent pace (race pace) for a specified distance
Cross Training: Cycling, swimming, yoga, pilates, lifting weights, anything that gets your heart rate up.
Shoreline Squad Training Program
5K Training Plan
JULY 2016
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
1
Rest
Saturday
2
Walk 5 Minutes
Run 5 Minutes
3
Rest
4
20 Minutes Cross Train
5
6
1 Mile
10 Minutes Cross Training
7
1.5 Mile Run
8
Rest
9
Walk 15 Minutes
Run 15 Minutes
10
11
12
13
14
15
16
Rest
20 Minutes Cross Train
1 Mile Speed/Tempo Run
10 Minutes Cross Training
2 Mile Run
Rest
1.5 Mile Run
17
18
19
20
21
22
23
Rest
20 Minutes Cross Train
1 Mile Speed/Tempo Run
10 Minutes Cross Training
2 Mile Run
Rest
1.5 Mile Run
24
25
26
27
28
29
30
Rest
25 Minutes Cross Train
1.5 Mile Speed/Tempo Run
20 Minutes Cross Training
2.5 Mile Run
Rest
2 Mile Run
31
Rest
Notes:
Speed Workout: Intervals of time or distance at a pace outside your comfort zone
Tempo Run: Maintain a consistent pace (race pace) for a specified distance
Cross Training: Cycling, swimming, yoga, pilates, lifting weights, anything that gets your heart rate up.
Shoreline Squad Training Program
5K Training Plan
AUGUST 2016
Sunday
Monday
1
30 Minutes Cross Training
7
Rest
8
30 Minutes Cross Training
Tuesday
2
Wednesday
3
2 Mile Speed/Tempo Run
9
2 Mile Speed/Tempo Run
20 Minutes Cross Training
Thursday
Friday
4
3 Mile Run
5
Rest
Saturday
6
Run 2.5 Miles
10
11
12
13
20 Minutes Cross Training
3 Mile Run
Rest
Run 2.5 Miles
14
15
16
17
18
19
20
Rest
35 Minutes Cross Training
2 Mile Speed/Tempo Run
20 Minutes Cross Training
3.5 Mile Run
Rest
3 Mile Run
21
22
23
24
25
26
27
Rest
30 Minutes Cross Training
2 Mile Speed/Tempo Run
20 Minutes Cross Training
3 Mile Run
Rest
3 Mile Run
28
29
30
31
Rest
30 Minutes Cross Training
2 Mile Speed/Tempo Run
30 Minutes Cross Training
Notes:
Speed Workout: Intervals of time or distance at a pace outside your comfort zone
Tempo Run: Maintain a consistent pace (race pace) for a specified distance
Cross Training: Cycling, swimming, yoga, pilates, lifting weights, anything that gets your heart rate up.
Shoreline Squad Training Program
5K Training Plan
SEPTEMBER 2016
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
1
3.1 Mile
2
Rest
Saturday
3
2 Mile Run
Timed Practice Run
Race Route
4
Rest
5
30 Minutes Cross Training
6
7
1.5 Mile Speed/Tempo Run
30 Minutes Cross Training
8
2 Mile Run
9
Rest
10
2 Mile Run
11
12
13
14
15
16
17
Rest
30 Minutes Cross Training
1.5 Mile Easy Run
30 Minutes Cross Training
1.5 Mile Run
Rest
Rest
18
19
20
21
22
23
24
26
27
28
29
30
Race Day!
25
Notes:
Speed Workout: Intervals of time or distance at a pace outside your comfort zone
Tempo Run: Maintain a consistent pace (race pace) for a specified distance
Cross Training: Cycling, swimming, yoga, pilates, lifting weights, anything that gets your heart rate up.