running - chiefhealth.us

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n n nnPrior to you start:n n Get a watch with a lap switch. n Run 20-40 minutes 3 or 4 days a week, for 2 weeks. n Total at least one 45-minute run at your very own pace easily. No walking. n nWeek 1nn Rest or cross-train.

nMondayn -train or 40-60 min. run.

nTuesdayn Rest, cross-train, or 30-45 minutes. run.

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

nThursdayn Rest, cross-train, or 30-45 minutes. run.

nFridayn 30-45 min. run.

nSaturdayn 1 mile at 7:30 rate; push more challenging 400m.

nnWeek 2nn Rest or cross-train

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

nTuesdayn Relax, cross-train, or 30-45 minutes. run.

nWednesdayn 800m. 5-7 times at 4 minutes. speed (400m jog in between each).

nThursdayn Relax, cross-train, or 30-45 min. run.

nFridayn 30-45 min. run.

nSaturdayn 1 mile; push for fastest time.

n Week 3nn Rest or cross-train.

nMondayn -train or 40-60 min. run.

nTuesdayn Relax, cross-train, or 30-45 minutes. run.

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

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

nFridayn 30-45 minutes. run.

nSaturdayn 2 mile go for 7:30 pace; press more challenging 400m.

n Week 4nn Relax or cross-train.

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

nTuesdayn Rest, cross-train, or 15-20 minutes. run.

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

nThursdayn Relax, cross-train, or 15-20 minutes. run.

nFridayn 10-15 minutes. run.

nSaturdayn Race day!

n n Tags: 5k marathon method race running routine examination training n n

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