16-Week Training Plan: BEGINNER
Monday
WEEK 1
Tuesday
16
2 miles
WEEK 2
17
OFF
23
2 miles
WEEK 3
2 miles
OFF
2 miles
14
OFF
20
WEEK 6
3 miles
WEEK 7
21
27
WEEK 8
3 miles
OFF
Cross Train + Core
8
2 miles
24
9
Cross Train
11
OFF
Cross Train
19
Cross Train
25
26
Cross Train
4
Group Run
8am @ Lloyd Hall
6 miles
10
12
18
3
OFF
5
Cross Train
Group Run
8am @ Lloyd Hall
5 miles
OFF
2
4
Group Run
8am @ Lloyd Hall
5 miles
OFF
23
1
7
OFF
Cross Train + Core
17
29
Cross Train
Group Run
8am @ Lloyd Hall
4 miles
OFF
Cross Train + Core
4 miles + Strides
10
16
22
28
6
2 miles
3 miles + Strides
OFF
3 miles
15
Cross Train
Group Run
8am @ Lloyd Hall
4 miles
OFF
22
28
3
9
Cross Train
21
Group Run
8am @ Lloyd Hall
3 miles
OFF
Cross Train + Core
8
2 miles
27
2
Sunday
Start of
Group Runs
8am @ Lloyd Hall
2 miles
OFF
Cross Train
3 miles + Strides
Saturday
20
26
1
7
13
Cross Train
2 miles
OFF
Friday
19
25
31
6
WEEK 5
2 miles
OFF
2 miles
Thursday
18
24
30
WEEK 4
Wednesday
5
Cross Train
11
Group Run
8am @ Lloyd Hall
6 miles
12
Cross Train
WEEK 9
13
4 miles
WEEK 10
14
OFF
20
4 miles
WEEK 11
21
27
WEEK 12
3 miles
5 miles
11
OFF
17
5 miles
WEEK 15
24
5 miles
WEEK 16
5 miles + Strides
OFF
26
6 miles
2
OFF
Cross Train + Core
3
3 miles
OFF
22
23
Cross Train
29
30
Group Run
8am @ Lloyd Hall
10 miles
5
2 miles
16
Cross Train
Group Run
8am @ Lloyd Hall
9 miles
OFF
4
Cross Train
Group Run
8am @ Lloyd Hall
9 miles
28
9
15
21
27
Cross Train
Group Run
8am @ Lloyd Hall
8 miles
OFF
2
8
14
20
Cross Train + Core
1
7
OFF
26
Cross Train
Group Run
8am @ Lloyd Hall
8 miles
OFF
Cross Train + Core
25
31
OFF
19
Cross Train
Group Run
8am @ Lloyd Hall
7 miles
OFF
13
19
25
1
5 miles
12
18
24
6
Cross Train
5 miles + Strides
OFF
Cross Train + Core
18
Group Run
8am @ Lloyd Hall
7 miles
OFF
30
5
3 miles
17
23
Cross Train + Core
5 miles + Strides
OFF
Cross Train + Core
29
4
10
WEEK 14
4 miles
OFF
16
22
28
3
WEEK 13
4 miles + Strides
OFF
4 miles
15
Cross Train
6
Group Run
9am @
PA Convention
Center
OFF
May 7
RACE DAY
Strides are completed by running a short distance and consciously focusing on one aspect during that short distance. That focus could be effort, stride
length, or leg turnover. This will prepare your muscles for the increased intensity that will come with a workout or race. This final part of the warm up
will increase range of motion and improve flexibility.
Run 5 strides each at 50-75 meters and at varying intensities.




Stride #1 will be at a low intensity (PE 2-3) just focusing on lengthening your stride.
Stride #2 will be at 50% of a sprint (PE 6), picking up the pace but nothing taxing to your body.
Strides #3 and #4 will be 75%-90% of your sprint (PE 8-9). For these 2 you will be really getting your legs moving and increasing turnover. This
small increase in intensity will activate neural pathways to your muscles which will improve reaction time. This will be beneficial once the
workout begins and you increase your pace.
The final stride, stride #5, will be just like stride #1 at a low intensity (PE 2-3) focusing on lengthening out your stride
Cross-Training: Options include swimming, or cycling, walking, other forms of aerobic training or some combination that could include strength training
if you choose. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.
Rest: The most important day in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you
can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.
Long Runs: The longest runs are planned for Saturdays, since you probably have more time to do them on the weekends. If Saturday isn't a convenient
day for your long runs, feel free to do them on Sunday--or any other day of the week for that matter. Don't run these long runs too hard. Keep them at a
"conversational" pace; meaning, at a pace slow enough that you can converse with a running companion without getting too much out of breath.
Stepback Weeks: You will notice that the weekly mileage does not progress upwards in a straight line. In Week 4 and Week 8, you run somewhat less
than the weeks before. This "stepback" approach gives runners a brief break every few weeks so that they could gather strength before pushing up to
the next level.
16-Week Training Plan: INTERMEDIATE
Monday
WEEK 1
Tuesday
16
4 miles
WEEK 2
17
OFF
23
4 miles
WEEK 3
4 miles
OFF
5 miles
14
5 miles
WEEK 7
27
6 miles
WEEK 8
6 miles, include 6x400
meters w/ equal rest
7
OFF
Cross Train + Core
5 miles
24
Cross Train + Core
2
6 miles
8
4 miles + Strides
17
23
Cross Train + Core
4 miles
10
Cross Train
29
Cross Train
4
Group Run
8am @ Lloyd Hall
8 miles
5
Cross Train
11
12
Cross Train
18
Group Run
8am @ Lloyd Hall
8 miles
19
Cross Train
25
Group Run
8am @ Lloyd Hall
9 miles
3
9
Cross Train
Group Run
8am @ Lloyd Hall
6 miles
Cross Train
5 miles
1
6 miles, include 8x400
meters w/ equal rest
OFF
10
16
22
28
6
4 miles
15
21
OFF
9
22
28
3
Cross Train + Core
4 miles
5 miles, include 6x400
meters w/ equal rest
OFF
20
WEEK 6
8
21
Group Run
8am @ Lloyd Hall
7 miles
Cross Train
4 miles
4 miles + Strides
27
2
Sunday
Start of
Group Runs
8am @ Lloyd Hall
6 miles
Cross Train
4 miles
5 miles + Strides
Saturday
20
26
1
7
13
4 miles
5 miles + Strides
OFF
Friday
19
25
31
6
WEEK 5
5 miles + Strides
OFF
4 miles
Thursday
18
24
30
WEEK 4
Wednesday
26
Cross Train
4
Group Run
8am @ Lloyd Hall
10 miles
5
Cross Train
11
Group Run
8am @ Lloyd Hall
6 miles
12
Cross Train
WEEK 9
13
6 miles
WEEK 10
14
6 miles
WEEK 11
21
6 miles
28
3
4 miles
WEEK 13
10
6 miles
WEEK 14
11
17
7 miles
WEEK 15
24
5 miles
WEEK 16
1
5 miles
26
2
OFF
5 miles
3
3 miles + Strides
3 miles
2
Cross Train
8
9
Cross Train
15
Group Run
8am @ Lloyd Hall
12 miles
16
Cross Train
22
Group Run
8am @ Lloyd Hall
13 miles
28
29
Cross Train + Core
Group Run
8am @ Lloyd Hall
8 miles
5
OFF
Cross Train
Group Run
8am @ Lloyd Hall
12 miles
Cross Train + Core
4
26
1
21
27
8 miles, include 5x1mi
w/ 800 meters rest
OFF
Cross Train + Core
7 miles
Group Run
8am @ Lloyd Hall
11 miles
14
20
Cross Train
Group Run
8am @ Lloyd Hall
6 miles
Cross Train
19
25
7
13
19
7 miles, include 4x1mi
w/ 800 meters rest
25
Cross Train + Core
6 miles
Group Run
8am @ Lloyd Hall
10 miles
31
6
12
18
OFF
6 miles
18
24
Cross Train + Core
4 miles
7 miles, include 4x1mi
w/ 800 meters rest
OFF
Cross Train + Core
30
5
4 miles + Strides
17
23
29
4
OFF
6 miles
6 miles
7 miles include 6x800
meters w/ equal rest
OFF
16
22
6 miles, include
4x800 meters w/
equal rest
OFF
27
WEEK 12
6 miles, include 4x800
meters w/ equal rest
OFF
20
15
Cross Train
30
Cross Train
6
Group Run
9am @
PA Convention
Center
3 miles
23
May 7
RACE DAY
Additional Information:
 15 minutes easy jogging before and after each workout followed by stretching
 Intervals done at or up to 10 seconds faster per mile than race pace
Cross-Training: Options include swimming, or cycling, walking, other forms of aerobic training or some combination that could include strength training
if you choose. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.
Rest: The most important day in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you
can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.
Long Runs: The longest runs are planned for Saturdays, since you probably have more time to do them on the weekends. If Saturday isn't a convenient
day for your long runs, feel free to do them on Sunday--or any other day of the week for that matter. Don't run these long runs too hard. Keep them at a
"conversational" pace; meaning, at a pace slow enough that you can converse with a running companion without getting too much out of breath.
Stepback Weeks: You will notice that the weekly mileage does not progress upwards in a straight line. In Week 4 and Week 8, you run somewhat less
than the weeks before. This "stepback" approach gives runners a brief break every few weeks so that they could gather strength before pushing up to
the next level.
16-Week Training Plan: ADVANCED
Monday
WEEK 1
Tuesday
16
4 miles
WEEK 2
17
OFF
23
5 miles
WEEK 3
4 miles
7
13
5 miles
14
20
WEEK 6
6 miles
WEEK 7
21
27
WEEK 8
28
6
4 miles
Cross Train + Core
24
Cross Train + Core
2
6 miles
8
4 miles + Strides
17
23
1
7
OFF
5 miles
Cross Train + Core
4 miles
10
Cross Train
29
Cross Train
4
Group Run
8am @ Lloyd Hall
10 miles
5
Cross Train
11
12
Cross Train
18
Group Run
8am @ Lloyd Hall
10 miles
19
Cross Train
25
Group Run
8am @ Lloyd Hall
11 miles
3
9
Cross Train
Group Run
8am @ Lloyd Hall
6 miles
Cross Train
6 miles
7 miles, include 4x800
meters w/ equal rest
OFF
10
16
22
7 miles, include 20
min tempo
OFF
7 miles
15
6 miles, include 8x400
meters w/ equal rest
OFF
9
22
28
3
Cross Train + Core
4 miles
21
Group Run
8am @ Lloyd Hall
8 miles
Cross Train
4 miles
Sunday
Start of
Group Runs
8am @ Lloyd Hall
6 miles
27
2
8
4 miles + Strides
20
26
1
Saturday
Cross Train
4 miles
6 miles, include 6x400
meters w/ equal rest
OFF
19
25
6 miles + Strides
OFF
Friday
4 miles
31
6
WEEK 5
5 miles + Strides
OFF
5 miles
Thursday
18
24
30
WEEK 4
Wednesday
26
Cross Train
4
Group Run
8am @ Lloyd Hall
12 miles
5
Cross Train
11
Group Run
8am @ Lloyd Hall
6 miles
12
Cross Train
WEEK 9
13
7 miles
WEEK 10
14
7 miles
WEEK 11
21
7 miles
28
3
4 miles
WEEK 13
10
7 miles
WEEK 14
11
17
8 miles
WEEK 15
24
5 miles
WEEK 16
1
5 miles
26
2
OFF
5 miles
3
3 miles + Strides
3 miles
2
Cross Train
8
9
Cross Train
15
Group Run
8am @ Lloyd Hall
14 miles
16
Cross Train
22
Group Run
8am @ Lloyd Hall
15 miles
28
29
Cross Train + Core
Group Run
8am @ Lloyd Hall
10 miles
5
OFF
Cross Train
Group Run
8am @ Lloyd Hall
14 miles
Cross Train + Core
4
26
1
21
27
8 miles, include 3x2mi
w/ 800 meters rest
OFF
Cross Train + Core
7 miles
Group Run
8am @ Lloyd Hall
13 miles
14
20
Cross Train
Group Run
8am @ Lloyd Hall
6 miles
Cross Train
19
25
7
13
19
9 miles, include 25
min tempo
25
Cross Train + Core
6 miles
Group Run
8am @ Lloyd Hall
12 miles
31
6
12
18
OFF
6 miles
18
24
Cross Train + Core
4 miles
9 miles, include 5x1mi
w/ 800 meters rest
OFF
Cross Train + Core
30
5
4 miles + Strides
17
23
29
4
OFF
6 miles
6 miles
9 miles include 4x1mi
w/ 800 meters rest
OFF
16
22
8 miles, include 25
min tempo
OFF
27
WEEK 12
7 miles, include 5x800
meters w/ equal rest
OFF
20
15
Cross Train
30
Cross Train
6
Group Run
9am @
PA Convention
Center
3 miles
23
May 7
RACE DAY
Additional Information:
 15 minutes easy jogging before and after each workout followed by stretching
 Intervals done at or up to 10 seconds faster per mile than race pace
 Tempos done at 10-15 seconds per mile slower than race pace
Cross-Training: Options include swimming, or cycling, walking, other forms of aerobic training or some combination that could include strength training
if you choose. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.
Rest: The most important day in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you
can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.
Long Runs: The longest runs are planned for Saturdays, since you probably have more time to do them on the weekends. If Saturday isn't a convenient
day for your long runs, feel free to do them on Sunday--or any other day of the week for that matter. Don't run these long runs too hard. Keep them at a
"conversational" pace; meaning, at a pace slow enough that you can converse with a running companion without getting too much out of breath.
Stepback Weeks: You will notice that the weekly mileage does not progress upwards in a straight line. In Week 4 and Week 8, you run somewhat less
than the weeks before. This "stepback" approach gives runners a brief break every few weeks so that they could gather strength before pushing up to
the next level.