DAY:
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
MONDAY
Moderate/Hard
1 Mile - Run 1 min.,
Walk 1 min.
Moderate/Hard
1 Mile - Run 1 min.,
Walk 1 min.
Moderate/Hard
2 Miles - Run 1 min.,
Walk 1 min.
Moderate/Hard
2 Miles - Run 1 min.,
Walk 1 min.
Moderate/Hard
2 Miles - Run 1 min.,
Walk 1 min.
Moderate/Hard
2 Miles - Run 1 min.,
Walk 1 min.
Moderate/Hard
2 Miles - Run 1 min.,
Walk 1 min.
Moderate/Hard
2 Miles - Run 1 min.,
Walk 1 min.
TUESDAY
Cross-Train or Rest
Cross-Train or Rest
Cross-Train or Rest
Cross-Train or Rest
Cross-Train or Rest
Cross-Train or Rest
Cross-Train or Rest
Cross-Train or Rest
WEDNESDAY
Moderate
2 Miles - Run 2 min.,
Walk 1 min.
Moderate
2 Miles - Run 2 min.,
Walk 1 min.
Moderate
3 Miles - Run 2 min.,
Walk 1 min.
Moderate
3 Miles - Run 2 min.,
Walk 1 min.
Moderate
4 Miles - Run 2 min.,
Walk 1 min.
Moderate
4 Miles - Run 2 min.,
Walk 1 min.
Moderate
3 Miles - Run 2 min.,
Walk 1 min.
Moderate
2 Miles - Run 1 min.,
Walk 1 min.
THURSDAY
Easy
Hard!
FRIDAY
Moderate
2 Miles - Run 1 min.,
Walk 1 min.
Moderate
2 Miles - Run 1 min.,
Walk 1 min.
Moderate
2 Miles - Run 1 min.,
Walk 1 min.
Moderate
2 Miles - Run 1 min.,
Walk 1 min.
Moderate
2 Miles - Run 1 min.,
Walk 1 min.
Moderate
2 Miles - Run 1 min.,
Walk 1 min.
Moderate
2 Miles - Run 1 min.,
Walk 1 min.
Moderate
RACE DAY :)
Rest
30 min. Walk
Easy
30 min. Walk
Easy
30 min. Walk
Easy
30 min. Walk
Easy
30 min. Walk
Easy
30 min. Walk
Easy
30 min. Walk
SATURDAY
Easy
2 Miles - Run 2 min.,
Walk 1 min.
Easy
3 Miles - Run 2 min.,
Walk 1 min.
Easy
4 Miles - Run 2 min.,
Walk 1 min.
Easy
3 Miles - Run 3 min.,
Walk 1 min.
Easy
4 Miles - Run 3 min.,
Walk 1 min.
Easy
5 Miles - Run 3 min.,
Walk 1 min.
Easy
3 Miles - Run 2 min.,
Walk 1 min.
Easy
2 Miles - Run 2 min.,
Walk 1 min.
SUNDAY
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
This program is designed to get an individual of any ability to the starting line. Before beginning any training regimine please consult with your physician.
All workouts should consist a 5 minute warm-up and cool-down, which entails easy walking or running followed by brief stretching.
Training intensity should vary throughout the week. Easy = 60-65% of your maximum; Moderate = 75-80% of your maximum; Hard = 85-95% of your maximum.
Questions? E-mail Coach Jeff with Fleet Feet & MIT! [email protected]