Scribd
Upload
376 views1 page

Running Schedule

Run at your goal pace for race day (ex. 9-minute mile pace) jog comfortably at a slow, easy pace, but jog the entire distance. Jog for 5 to 10 minutes, run at RP for 1 mile (ex. 10 minutes) and sprint for the last 10-15 minutes.

Uploaded by

api-201107800
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
376 views1 page

Running Schedule

Run at your goal pace for race day (ex. 9-minute mile pace) jog comfortably at a slow, easy pace, but jog the entire distance. Jog for 5 to 10 minutes, run at RP for 1 mile (ex. 10 minutes) and sprint for the last 10-15 minutes.

Uploaded by

api-201107800
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 1

Week

Day 1*

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

SJ 6mi.

HR 25 min.

WT/FLX

RP 4mi.

SR 30 min.

Off

RP 4 mi.

SJ 6.5mi.

HR 30 min.

WT/FLX

RP 4.5 mi.

SR 35 min.

Off

RP 5 mi.

SJ 7mi

HR 35 min.

WT/FLX

RP 5 mi.

SR 35 min.

Off

RP 5.5 mi.

SJ 7mi.

HR 40 min.

WT/FLX

RP 5.5 mi.

SR 40 min.

Off

RP 5.5 mi.

SJ 7.5mi.

HR 45 min.

WT/FLX

RP 6 mi.

SR 40 min.

Off

RP 6 mi.

SJ 7.5mi.

HR 45 min.

WT/FLX

RP 6.2 mi.

SR 45 min.

Off

RACE!

RP = Race Pace: Run at your goal pace for race day (ex. 9-minute mile pace). SJ = Slow Jog: Jog comfortably at a slow, easy pace, but jog the entire distance. HR = Hill Run: Warm up for 5 to 10 minutes. Alternate one-minute hill slow jog intervals (6 to 12 percent incline on the treadmill) with 1 minute flat slow jog intervals. SR = Sprint Run: Jog for 5 to 10 minutes, run at RP for 1 mile (ex. 10 minutes), and sprint for the last 10-15 minutes, alternating 30 seconds of sprinting with 1 to 2 minutes very slow jogging. WT = Weight Training (30 to 45 minutes). FLX = Flexibility exercises and/or yoga class.

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy