Key: M = miles; m = minutes; E = effort; F = fartlek; T = tempo
Effort: 4-5 = EZ; 5-6 = Steady; 6-7 = Tempo; 7-8 = 5k Race Pace; 8-9 = Mile Race Pace; 9-10 Sprint
Novice Training Schedule
| Week of | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| June 6 | Run 1 min
Walk 1 min Repeat x 10 |
Run 2 mins
Walk 4 mins Repeat x 5 |
Run 2 mins
Walk 4 mins Repeat x 5 |
|||
| June 13 | Run 3 mins
Walk 3 mins Repeat x 4 |
Run 3 mins
Walk 3 mins Repeat x 4 |
Run 5 mins
Walk 3 mins Repeat x 3 |
|||
| June 20 | Run 7 mins
Walk 2 mins Repeat x 3 |
Run 8 mins
Walk 2 mins Repeat x 3 |
Run 8 mins
Walk 2 mins Repeat x 3 |
|||
| June 27 | Run 8 mins
Walk 2 mins Repeat x 3 |
Run 10 mins
Walk 2 mins Repeat x 2 Run 5 mins |
Run 8 mins
Walk 2 mins Repeat x 3 |
|||
| July 4 | Run 9 mins
Walk 1 min Repeat x 3 |
Run 12 mins
Walk 2 mins Repeat x 2 Run 5 mins |
Run 8 mins
Walk 2 mins Repeat x 3 |
|||
| July 11 | Run 15 mins
Walk 1 min Repeat x 2 |
Run 8 mins
Walk 2 mins Repeat x 3 |
Run 9 mins
Walk 1 mins Repeat x 3 |
|||
| July 18 | Run 15 mins
Walk 1 min Repeat x 2 |
Run 9 mins
Walk 1 mins Repeat x 3 |
Run 20 mins
Walk 2 mins Repeat x2 |
|||
| July 25 | Run 25 mins | Run 9 mins
Walk 1 mins Repeat x 3 |
Run 30 mins | |||
| Aug. 1 | Run 25 mins | Run 20 mins | Run 30 mins |
Beginner Training Schedule (107 miles)
Leadup: You should be able to run for 20-30 minutes during May to go for this mileage.
Weekly workouts: Tuesday: legs; Wednesday/Saturday: abs; Thursday: Myrtle & 4 – 6 Strides
Before running: lunge sequence; after running: foot drills.
| Week of | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| June 6 | 2M or 20m | 2M or 20m + myrtles | 3M or 30m | |||
| June 13 | 3M or 30m | 3M or 30m + legs | 3M or 30m | |||
| June 20 | 3M or 30m | 3M or 30m +abs | 4M or 40m | |||
| June 27 | 2M or 20m + myrtles | 2M or 20m | 3M or 30m + legs | 4M or 40m | ||
| July 4 | 2M or 20m + abs | 3M or 30m | 3M or 30m + myrtles | 4M or 40m | ||
| July 11 | 3M or 30m +legs | 3M or 30m | 3M or 30m +abs | 4M or 40m | ||
| July 18 | 2M or 20m + myrtles | 3M or 30m | 2M or 20m | 3M or 30m + legs | 4M or 40m | |
| July 25 | 2M or 20m + abs | 3M or 30m | 2M or 20m | 3M or 30m + myrtles | 5M or 50m | |
| Aug. 1 | 3M or 30m +legs | 3M or 30m | 2M or 20m | 3M or 30m +abs | 5M or 50m |
Intermediate Training Schedule (172 miles)
Leadup: You should be running at least twice a week during May to go for this mileage.
Weekly workouts: Tuesday: legs; Wednesday/Saturday: abs; Thursday: Myrtle & 4 – 6 Strides
Before running: lunge sequence; after running: foot drills.
| Week of | Monday | Tuesday | Wed | Thur | Fri | Saturday |
| June 3 | 3M or 30m: 6 x 100m hill repeats, E7 | 3M or 30m | 3M or 30m | 4M or 30m | ||
| June 10 | 3M or 30m: 2 x (5 x 1/1F + 3m rest), E7 | 3M or 30m | 3M or 30m | 5M or 30m | ||
| June 17 | 4M or 40m: 6 Strides, E9-10 | 3M or 30m | 3M or 30m | 5M or 40m | ||
| June 24 | 2M or 20m | 4M or 40m: 2 x (4 x 100m hill repeats) 1st set E7, 2nd set E8 | 3M or 40m | 3M or 30m | 5M or 40m | |
| July 1 | 4M or 40m | 4M or 40m: 2 x (4 x 2/2F + 5m rest) E7 | 3M or 30m | 3M or 30m | 5M or 40m | |
| July 8 | 4M or 40m | 5M or 50m: 2 x 10m T + 3m jog, E6 | 3M or 30m | 3M or 30m | 6M or 60m | |
| July 15 | 4M or 40m | 5M or 50m: 2 x (5 x 100m hill repeats)
1st set E7, 2nd set E8 |
4M or 40m | 4M or 40m | 6M or 60m | |
| July 22 | 5M or 50m | 5M or 50m: 2 x (3/3/2/2/1/1 F), E6/E7/E8 | 4M or 40m | 5M or 40m | 6M or 60m | |
| Aug. 1 | 5M or 50m | 5M or 50m: 2 x 10m T + 3m jog, E6 | 4M or 40m | 5M or 40m | 6M or 60m |
Advanced Training Schedule (265 miles)
Leadup: You should be running 3-4 times a week during May to go for this mileage.
Weekly workouts: Tuesday: legs; Wednesday/Saturday: abs; Thursday: Myrtle & 4 – 6 Strides
Before running: lunge sequence; after running: foot drills.
| Week of | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| June 3 | 4M | 4M: 6 x 100m hill repeats, E7 | 4M | 4M | 6M | |
| June 10 | 4M | 5M: 2 x (5 x 1/1F + 3m rest), E7 | 4M | 5M | 6M | |
| June 17 | 3M | 5M: 6 Strides, E9-10 | 3M | 5M | 3M | 7M |
| June 24 | 3M | 6M: 2 x (4 x 100m hill repeats) 1st set E7, 2nd set E8 | 3M | 6M | 3M | 7M |
| July 1 | 4M | 6M: 2 x (4 x 2/2F + 5m rest) E7 | 4M | 6M | 3M | 7M |
| July 8 | 4M | 6M: 2 x 10m T + 3m jog, E6 | 4M | 6M | 4M | 8M |
| July 15 | 5M | 6M: 2 x (5 x 100m hill repeats)
1st set E7, 2nd set E8 |
5M | 6M | 4M | 8M |
| July 22 | 5M | 7M: 2 x (3/3/2/2/1/1 F), E6/E7/E8 | 4M | 6M | 5M | 8M |
| Aug. 1 | 5M | 6M: 2 x 10m T + 3m jog, E6 | 4M | 6M | 5M | 8M |
