Intermediate Runner – Consistently running for the last 2 months and averages 12 – 18 miles a week.
Advanced Runner – Consistently running for the last 6 – 12 months and averages 20 – 30 miles a week.
Intermediate Runner – Consistently running for the last 2 months and averages 12 – 18 miles a week.
Advanced Runner – Consistently running for the last 6 – 12 months and averages 20 – 30 miles a week.
| Intermediate Runner |
| Week |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
Sun |
|
| 4/19 - 4/25 |
4 |
|
3 |
3 |
|
4 |
|
|
| 4/26 - 5/2 |
4 |
|
3 |
3 |
|
4.5 |
|
|
| 5/3 - 5/9 |
4 |
|
3 |
3 |
|
4.5 |
|
|
| 5/10 - 5/16 |
4 |
|
3 |
3 |
|
5 |
|
|
| 5/17 - 5/23 |
4 |
|
3 |
3 |
|
5 |
|
|
| 5/24 - 5/30 |
4 |
|
3 |
3 |
|
6 |
|
|
| 5/31 - 6/6 |
4 |
|
3 |
3 |
|
5 |
|
|
| 6/7 - 6/13 |
4 |
|
3 |
2 |
|
5 k |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Advanced Runner |
| Week |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
Sun |
Thursday Speed Day |
| 4/19 - 4/25 |
4 |
3 |
3 |
Speed Day |
|
4 |
|
6 mile total. 3 x 1 mile repeats at 5 -10 seconds below goal 5k pace. Rest 3 - 5 minutes. |
| 4/26 - 5/2 |
4 |
3 |
3 |
Speed Day |
|
4.5 |
|
6 mile total. 3 x 1 mile repeats at 5 -10 seconds below goal 5k pace. Rest 3 -4 minutes. |
| 5/3 - 5/9 |
4 |
3 |
3 |
Speed Day |
|
4.5 |
|
6 mile total. 3 x 1 mile repeats at 5 -10 seconds below goal 5k pace. Rest 2 - 4 minutes. |
| 5/10 - 5/16 |
4 |
3 |
3 |
Speed Day |
|
5 |
|
6 mile total. 3 x 1 mile repeats at 5 -10 seconds below goal 5k pace. Rest 2 - 3 minutes. |
| 5/17 - 5/23 |
4 |
3 |
3 |
Speed Day |
|
5 |
|
6 mile total. 3 x 1 mile repeats at 5 -10 seconds below goal 5k pace. Rest 1 - 2 minutes. |
| 5/24 - 5/30 |
4 |
3 |
3 |
Speed Day |
|
6 |
|
6 mile total. 3 x 1 mile repeats at 5 -10 seconds below goal 5k pace. Rest 1 minute. |
| 5/31 - 6/6 |
4 |
3 |
3 |
Speed Day |
|
5 |
|
6 mile total. 3 x 1 mile repeats at 5 -10 seconds below goal 5k pace. Rest 1 minute. |
| 6/7 - 6/13 |
4 |
Speed Day |
3 |
2 |
|
5 k |
|
3 miles total. 4 x 1/4 mile repeats at 5 -10 seconds below goal 5k pace. Rest 1 minute. |
| 
