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