Weeks 1-5: Average Runner Training
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Run 3 miles
Run 4 miles with
“strides”
Run 4 miles
Run 4 miles
Run 30 min
Walk 30 min
Run 5 miles
Run 3 miles or bike,
hike, other cross
training, or rest
Run 4 miles with
“strides”
Run 4 miles
Run 5 miles
Run 4 miles
Rest
Run 4 miles
Run 3 miles
Run 4 miles
Run 4 miles
Run 4 miles with
“strides”
Run 4 miles
Rest
Run 5 miles
Run 3 miles
Run 5 miles with
“strides”
Run 4 miles
Run 5 miles
Run 4 miles
Rest
Run 7 miles
Rest
Run 5 miles with
“strides”
Run 4 miles
Run 5 miles
Run 4 miles
Rest
Run 9 miles
Keep in mind, of course, that there is no such thing as a one-size-fits-all
training program. While the schedules offered here are solid and dependable,
you should feel free to adjust them and make them your own. Adapt them to
your own pace.
Weeks 6-10: – Average Runner Training
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Run 5 miles
Walk 30 min
Run 5 miles
Run 6 miles
Run 4 miles
Rest
Run 10 miles
Run 4 miles
Run 5 miles
Run 5 miles
Run 5 miles
with speedwork
Run 4 miles
Rest
Run 6 miles
Walk 30 min
Run 6 miles with
speedwork
Run 5 miles
Run 4 miles
Rest
Run 8 miles
Run 4 miles
Run 7 miles
With hills
Run 6 miles
Run 30 minutes
With "strides"
Run 4 miles
Rest
Run 6 miles
Run 6 miles
Run 5 miles
With speedwork
Run 30 min
Run 30 min
With "strides"
Run 20 min
Rest
Race Day
Keep in mind, of course, that there is no such thing as a one-size-fits-all
training program. While the schedules offered here are solid and dependable,
you should feel free to adjust them and make them your own. Adapt them to
your own pace.
Run 12 miles