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.
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!
