Date
M-January, 16
Workout
Easy Run-15-25 min
Type
Jog/Slog (Slow Jog )
T-January, 17
Long Run
-Double the distance you
plan to race
-800 runners- 1 mile
-1600 runners-2 miles
Off
Light Track Work Out
-5-10 minute warm-up jog
-8-10 minute race pace
run
-5 minute cool down
Easy Run- 15-25 min
-End with 2 strides
Easy Run or off
Comfortable Running Pace
W-January, 18
TR-January, 19
F-January, 20
S-January, 21
Sn-January, 22
Week 1 Totals
M-January, 23
T-January, 24
W-January, 25
TR-January, 26
F-January, 27
S-January, 28
Sn-January, 29
Week 2 Totals
Relax!
Race Pace- Run as hard as
you would during a race
Jog
Choose depending on how
you feel
Relax!
Off
~ 10 miles
Easy Day- 15-30 minutes Jog
-End with 3 strides
Long Run
Comfortable Running Pace
- Triple the distance you
plan to race
- 800 runners- 1.5 miles
-1600 runners- 3 miles
Easy Run or Off
Choose depending on how
you feel
Light Track Work Out:
Interval Run
25 minute interval run
-5 minute warm-up
-18 minute interval run (3
min race pace, 3 min jog
recovery x 3)
-2 minute cool down
Easy Run- 15-20 min
Slog and recover from
yesterday
Easy run or off
Choose depending on how
you feel
Off
Relax!
~10-15 miles
M-January, 30
T-January, 31
W-February, 1
TR-February, 2
F-February, 3
S-February, 4
Sn-February, 5
Week 3 Totals
M-February, 6
T-February, 7
W-February, 8
TR-February, 9
Run 20- 30 minutes
-end with 4 strides
Long Run with Interval
-800 runners- 1.5 miles
-1600 runners- 2-3 miles
-Run race pace for 8-10
minutes of long run
(complete at any point of
run)
Easy Day- 10 minutes
Track Work Out
-5 minute warm up
-3-5 x 800 meter at race
pace
-2 minutes in between
- If not at track 3-5 x 3 min
- 5 minute cool down
Jog/Comfortable Running
Pace
Comfortable Running
Pace/ Interval Run at Race
Pace
Easy Day 20-25 minutes
-end with 4 strides
Easy day or off
Jog/Run
Choose depending on how
you feel!
Relax!
Off
~ 12-15 miles
Run 25-30 minutes
Jog/Comfortable Running
-end with 5-6 strides
Pace
Long Run with Interval
- Interval Run- Race Pace!
- ½-1 mile warm up
- ½ -1 mile hard/race pace
- ½ - 1 mile cool down
S-February, 11
Easy Day-15 minutes
Track Work Out
- 5-10 minute warm up
- 4-6 x 400 meters (above
race pace)
- 1-2 minute rest between
each
- 5-10 minute cool down
Easy Day 15-25 minutes
-End with 5-6 strides
Easy Run or Off
Sn-February, 12
Week 4 Totals
Off
~12-16 miles
F-February, 10
Recovery Pace
Repeats- This should be a
hard work out
Recovery Pace
Repeats- This should be a
hard work out!
Jog/Run
Choose depending on how
you feel!
Relax!
M-February, 13
T-February, 14
W-February, 15
TR-February, 16
F-February, 17
S-February, 18
Sn-February, 19
Week 5 totals
M-February, 20
T-February, 21
W-February, 22
Run 25-35 minutes
- End with 4-6 Strides
Long Run with Intervals
-5-10 minute warm up
- 3-5 x 2 minute interval
above race pace (2 minutes
JOGGING between each)
-2-5 minute cool down
Easy Day 15 minutes
Track Work Out-Ladder
-5 minute warm up
- 200 meters @ race pace
- 1 min rest
- 400 meters @ race pace
-1 min rest
-800 meters @ race pace
-2 min rest
-400 meters @ race pace
- 1 min rest
- 200 meters @ race pace
- 5 minute cool down
Easy Day 20-25 minutes
-End with 4-6 strides
Easy Run or Off
Off
Long Run
-10 min comfortable run
-10-15 min above race pace
-10 min cool down
Run 25-35 minutes
-End with 4-6 strides
~12-18 miles
Easy Day 15-20 minutes
F-February, 24
Track Work Out
- 5 minute warm up
- 4-6 x 800 meters
- 1.5-2 minutes rest b/w
each
-5 minute cool down
Easy Day 20-25 minutes
S-February, 25
Easy Run or Off
Sn-February, 26
Week 6 totals
M-February, 27
Off
~15-20 miles
FIRST DAY OF TRACK 
TR-February, 23
Comfortable Running Pace
Intervals at Race Pace
Jog/Comfortable Running
Pace
** Approximate times when
not at track!
Race Pace or Above
Jog/ Comfortable Running
Pace
Choose depending on your
feel!
Relax!
At or above race pace
Comfortable Running Pace
Jog/Comfortable Running
Pace
- At or above race pace
Jog/ Comfortable Running
Pace
Choose depending on how
you feel!
Relax!
SEE YOU THERE!