Day 1
–
Easy 5 miler.
Run this on
gently rolling
or flat terrain.
Softer surfaces
would be better
such as trails
or grass or dirt
roads. No
heavy breathing
on this run.
Start at a
warm-up pace,
then increase to
your regular
pace and finally
slow to a cool
down pace.
Day 2
–
Hard 5 miles.
Stretching is
optional before
a run.
This run should
take place on a
relatively flat
area and you
should be above
your personal
comfort level.
Note run to
consist of
warm-up pace
(15%, hard run
70%, cool down
15%). Stretching
mandatory after
run.
Day 3
–
Rest. (Cross
training
like an easy bike
ride, short
swim, or easy
walk is optional
along with your
daily stretching
regime).
Day 4
–
Easy 5 miler.
Run this on
gently rolling
or flat terrain
as on day one.
Take it easy on
this run.
As always
warm-up pace,
regular pace and
finally cool
down pace.
Day 5
–
Rest (see
earlier rest
day)
Day 6
–
Long run day 7
miles to be
conducted at an
easy pace (distance
will define this
as a hard day).
Warm-up will
consist of 15%,
easy 70% run and
cool down 15%.
Stretching after
is mandatory.
Day 7
– Rest (See
earlier rest
day) .
