Pat's Run Intermediate Training Program
02/15 - 02/21, 2016
02/22 - 02/28, 2016
02/29 - 03/06, 2016
03/07 - 03/13, 2016
Great work, rest week
03/14 - 03/20, 2016
03/21 - 03/27, 2016
03/28 - 04/03, 2016
04/04 - 04/10, 2016
04/11 - 04/17, 2016
It's RACE WEEK!!
04/18 - Pat's Run
Monday
2 miles
1.5 mile
2 miles
3 miles
Tuesday
rest
2.5 miles
2 miles, run
2 miles
Wednesday
1 mile
rest
rest
rest
Thursday
rest
2 miles
2.5 miles
2 miles, run
Friday
2 miles
rest
rest
rest
Saturday
2 miles
2 miles
2 miles, run
2.5 miles, run
2 miles
3 miles, run
3 miles, run
4 miles
3.5 miles
rest
2.5 miles
3 miles
2 miles, run
2 miles, run
rest
rest
rest
rest
rest
2 miles
2.5 miles
3.5 miles
3 miles, run
4 miles, run
rest
rest
rest
rest
rest
2 miles
2 miles, run
2 miles
3 miles, run
3 miles, run
2 miles, run
2 miles
3 miles
Get your bib
Get some sleep Have a great Run
Sunday
rest
rest
rest
rest
rest
rest
rest
rest
rest
rest
rest
Please take your time. These are general guidelines. I recommend you mark the distances with a car or bike, then head out and walk/jog
When I put "run" at the end, it means no walking that day. All the other days, run/walk as you feel most appropriate.
When you are doing your running, maintain a steady pace and comfortable. You should be able to talk while you are running, if you cannot,
you are running too fast.
DO NOT feel like you need to run the full distance every day, we are looking at "putting miles on your feet".
Happy trails! Contact me if you want something more special to your needs or any questions.