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WEEK

MON
Hills- 10 min warmup, hills 1 min long, jog up, walk down (8x) finish with strides on flatground (4x)

TUES
OFF

WED

THURS

FRI
OFF

SAT
Long Run-6 miles

SUN
Cross Training + 6x Striders of 100m

3 miles easy Fartlek 3 pace miles w/ 6x15 sec fast, 45 sec slow (perform intervals after 10 min into the run)

Hills- 15 min warmup, hills 1 min long, jog up, walk down (9x) finish with strides on flatground (4x)

OFF

3.5 miles easy pace

Fartlek- 4 miles w/ 6x20 secs fast pace, 40 secs slow pace (perform intervals after 10 min into the run)

OFF

Long Run- 7 miles

Cross Training + 7x Striders of 100m

Hills- 20 min warmup, hills 1 min long, jog up, walk down (10x) finish with strides on flatground (4x)

OFF

4 miles easy Fartlek- 4.5 pace miles w/ 6x20 secs fast pace, 40 secs slow pace (2 min easy pace) 3x30 secs hard, 30 secs easy (perform intervals after 10 min into the run)

OFF

Long Run- 8 miles

Cross Training + 8x Striders of 100m

4- Easy Week

Cross Training

OFF

3-4 miles, or 5 miles total-Rest 4 miles easy, 1 mile hard pace

OFF

Long Run-7 miles

OFF

Hills- 20 min warmup, hills 1 min long, jog up, walk down (10x) finish with strides on flatground (4x)

OFF

4.5 miles easy pace

Tempo- 10 min warmup, 15 min fast pace, 10 min cooldown

OFF

Long Run- 8 miles

3 miles easy + 8x Striders of 100m

Hills- 25 min warmup, hills 1 min long, jog up, walk down (10x) finish with strides on flatground (4x) Hills- 30 min warmup, hills 1 min long, jog up, walk down (10x) finish with strides on flatground (4x) Cross Training

OFF

5 miles easy Tempo- 10 pace min warmup, 20 min fast pace, 10 min cooldown

OFF

Long Run- 9 miles

3 miles easy + 8x Striders of 100m

OFF

5.5 miles easy pace

Tempo- 10 min warmup, 25 min fast pace, 10 min cooldown

OFF

Long Run- 10 miles

3 miles easy + 8x Striders of 100m

8- Easy Week 9

OFF

3 to 4 miles or Rest

6 miles total4 miles easy, last 2 miles hard Tempo- 20 min buildup (slow start, fast finish), followed by 15 min buildup, followed by 10 min buildup. Make sure to get full recovery between each set.

OFF

Long Run- 8 miles

OFF

Track- 2x1600m, 2x1200m, 2x800m. 10 min warmup and cooldown

OFF

6 miles easy pace

OFF

Long Run- 10 miles

4 miles easy + 6x Striders of 100m

10

Track- 1x1600m, 2x1200m, 4x800m. 10 min warmup and cooldown

OFF

6.5 miles easy pace

Tempo- 30 min buildup (slow start, fast finish), followed by 20 min buildup, followed by 10 min buildup. Make sure to get full recovery between each set.

OFF

Long Run- 11 miles

4 miles easy + 6x Striders of 100m

11

Track- 4x800m. 4x400m. 10 min warmup and cooldown

OFF

7 miles easy pace

Tempo- 30 min buildup (slow start, fast finish), followed by 20 min buildup, followed by 10 min buildup. Make sure to get full recovery between each set.

OFF

Long Run- 12 miles

4 miles easy + 6x Striders of 100m

12 RACE WEEK

Rest

OFF

3 miles easy pace + 4 Striders of 100m

Cross Training

OFF

2 miles easy + HALF MARATHON 4x Striders of 100m

* This schedule is for the individual who has done 5k races and at least one 10k race. You should also be able to run 30 min nonstop and have a weekly mileage of at least 15 miles/week. Make sure to build up to that before starting this program as you may be susceptible to injuries if you start from 0 miles and jump right into the program. *Make sure to complete a week before moving to the next one. Never skip weeks. *Always consult with your doctor before starting a new exercise program or diet regimen.

Training Definitions:
Yellow= Recovery, Easy week. Green= Hard days. Also be sure to add a weight training/body weight training for at least 15-20 min for optimal results and injury prevention. See Power Leg Video on my facebook page: "Kendrick Fitness" Hills- Hard up the hill, easy down the hill. Essential to build strength in the legs. It also improves your leg turnover. Long Runs- Easy to moderate runs. Very important because it trains the body to turn to burning fat faster, which helps you run more efficiently. Also builds stamina in both the lungs and the muscles. Tempo Runs- Moderate to hard runs. You should not be able to carry a conversation during the run, and you should be running just below race pace. These runs train the body how to flush lactic acid faster, so your legs don't lock up on race day. Fartlek Runs- Literally means "Speed Play" in Swedish. Common amongst the running community. Its a change of pace and duration of intesity throughout a run. It basically serves to shock the system so it cannot adapt. Over time the body is better prepared to handle variations or changes in intensity during a run (ie: going up an unexpected steep hill during a race) Cross Training- Pick an activity without so much pouding. Swimming, biking/spinning, rollerblading, rowing are excellent choices. This is not a rest day, although if you are very fatigue, you can take the day off. Cross Training days serves to maintain lung capacity strong while resting the legs. Track- This is fast training, but you're only hoping on the track at week 9 so we can be sure you have a solid base of strength, stamina and leg turnover. Track workouts are very effective in

Track- This is fast training, but you're only hoping on the track at week 9 so we can be sure you have a solid base of strength, stamina and leg turnover. Track workouts are very effective in making you a faster runner, but it also puts you at very high risk for injuries. Be sure to be completely fresh before a workout, perform a long warmup and cooldown and make sure to stretch. Do your warmup and cooldown running the opposite direction (clockwise) on the track in order to prevent overload to the left IT band (due to the constant load on that side when running one direction on the track) Rest- Possibly the most overlooked component of training. Be sure to take the day off, stay off your feet as much as possible. This is an essential day for full recovery and recuperation of muscles to farther advance in the training plan. Striders- A key component for faster leg turnover. Also very important in building the neural to muscular connection for more efficient motor unit response within the muscle cell. Make sure not to sprint during this exerise...focus on fast, but controlled leg turnover.

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