ADVANCED
TRAINING PROGRAM
GRAND BLUE MILE 2017
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
Run a timed mile
to establish goal
Run 3 miles
5x400 repeats
4x100 sprints
1 mile easy
6 hills
1 mile easy
Rest day
30 minute
intervals and plyo
workout
30 minutes of
cross training
2
Strength
training
workout
Run 4 miles
6x400 repeats
5x100 sprints
1 mile easy
8 hills
1 mile easy
Rest day
30 minute
intervals and plyo
workout
30 minutes of
cross training
3
Strength
training
workout
Run 5 miles
7x400 repeats
6x100 sprints
1 mile easy
10 hills
1 mile easy
Rest day
30 minute
intervals and plyo
workout
30 minutes of
cross training
4
Strength
training
workout
Run 6 miles
10x400 repeats
5x100 sprints
1 mile easy
12 hills
1 mile easy
Rest day
30 minute
intervals and plyo
workout
30 minutes of
cross training
5
Strength
training
workout
Run 6 miles
8x400 repeats
4x100 sprints
1 mile easy
8 hills
1 mile easy
Strength
training
workout
30 minute
intervals and plyo
workout
Rest day
6
Run 5K at
an easy pace
Rest day
ADVANCED
TRAINING PROGRAM
GRAND BLUE MILE 2017
Strength workout: 2 sets of 10 reps (heavy weights)
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Squats
Push-ups
Dips
Bicep curls
Shoulder press
Lateral raises
Chest press
French press
Lunges
Push-ups w/ stability ball
Tricep extension
Hammer curls
T-cross
Frontal raise
Plank
Sit-ups
30 minute interval training:
• 1 minute a mile pace
• 2 minutes at easy pace
Repeats:
• Run specified distance at mile pace or faster —
recover 2 minutes in between with easy jog
Sprints:
• Run specified distance at sprint pace with 15 second
rest in between
Plyometric workout: 30 seconds each
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Mountain climbers
High knees
Jumping lunges
Jumping jacks
Side to side lunges w/ weight
Ski jumps
Shuffle
Grasshoppers
Butt kicks
Jumping squats
Jump rope
Quick taps
Run-ups
Karaoke
Squat & hop over step ­­­­­­­— Repeat
Treadmill: Sprint for 30 seconds — jog for 30 seconds x 5
Hills:
• Run up a hill at a hard pace, recovery is jogging down
the hill. Can be done on a treadmill if you can’t find a hill
outside.
Cross training options:
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Biking
Swimming
Ellipticals
Anything other than running that gets your heart rate up.