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Running Plan

  • The plan includes three weeks of building, then one week of recovery
     

  • The midweek runs should progressively get longer each week, then scale back during recovery weeks
     

  • Easy should be very easy; conversational pace
     

  • Speed and hill work should be hard
     

  • Long runs should be done at a relaxed, conversational pace; OK to take walk breaks
     

  • Option to rearrange days, but do not do speed, strength or long runs back-to-back

​Typical Week​

  1. Mon - Rest

  2. Tues - Speed or hill (tempo work, sprints, hill repeats)

  3. Wed - Easy 30-45’ run

  4. Thur - Xtrain (cardio + strength training)

  5. Fri - Rest

  6. Sat - Easy 30-45’ run

  7. Sun - Long run

Long Run Length in Miles

(For those with no running routine, plan a 4-month build)

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  • Week 1 - 3

  • Week 2 - 4

  • Week 3 - 5

  • Week 4 - 3

(For those running at least 10 miles a week, plan a 3-month build)

​

  • Week 1 - 6

  • Week 2 - 7

  • Week 3 - 8

  • Week 4 - 5
     

  • Week 5 - 10

  • Week 6 - 11

  • Week 7 - 12

  • Week 8 - 6
     

  • Week 9 - 14

  • Week 10 - 15

  • Week 11 - 7

  • Week 12 - RACE (18)

Speed / Hill Workouts

→ 6-10x 30” sprint w 2’ recovery
→ 6-10x 90” fast w 1' recovery

→ 3-5x 5’ tempo w 2’ recovery
→ 10x 1’ hill sprints w walk down recovery
→ 6x 2' hill sprint with walk down recovery

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