Before you start:
  • Get a watch with a lap button.
  • Run 20-40 minutes 3 or 4 days a week, for 2 weeks.
  • Complete at least one 45-minute run at your own pace with ease. No walking.

Week 1


Sunday

Rest or cross-train.

Monday

Cross-train or 40-60 min. run.

Tuesday

Rest, cross-train, or 30-45 min. run.

Wednesday

400m, 5-8 times at 3-4 min. pace (200m jog between each).

Thursday

Rest, cross-train, or 30-45 min. run.

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Friday

30-45 min. run.

Saturday

1 mile at 7:30 pace; push harder 400m.

Week 2


Sunday

Rest or cross-train

Monday

100m, 12-15 times at 45 sec. pace (100m jog between each).

Tuesday

Rest, cross-train, or 30-45 min. run.

Wednesday

800m. 5-7 times at 4 min. pace (400m jog between each).

Thursday

Rest, cross-train, or 30-45 min. run.

Friday

30-45 min. run.

Saturday

1 mile; push for fastest time.

 

Week 3


Sunday

Rest or cross-train.

Monday

Cross-train or 40-60 min. run.

Tuesday

Rest, cross-train, or 30-45 min. run.

Wednesday

(3) 1-mile runs (400m jog between each).

Thursday

Rest, cross-train, or 30-45 min. run.

Friday

30-45 min. run.

Saturday

2 mile run at 7:30 pace; push harder 400m.

 

Week 4


Sunday

Rest or cross-train.

Monday

100m, 7-10 times at 40 sec. pace.

Tuesday

Rest, cross-train, or 15-20 min. run.

Wednesday

400m, 3-5 times at 2:45 min. pace (200m jog between each).

Thursday

Rest, cross-train, or 15-20 min. run.

Friday

10-15 min. run.

Saturday

Race day!

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Written by Chief Health

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