Here is a training schedule for those interested in training for 5k-10k and in some cases this would work for those who want to run a faster 1/2 marathon. This schedule presumes that you have been running going into it. This a perfect schedule for those who have just completed a marathon program or a 1/2 marathon program. There is also a 8 week beginner schedule for the new runner/walker
| Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| 1 |
60min |
8x200 1 min rest,hills |
75-90min |
60 min strides |
0ff |
12 miles |
off |
| 2 |
60min w/ |
12x400 |
75-90min |
3(6x1 min w/ 1 min rest)3 min |
0ff |
12 miles |
off |
| strides |
| 3 |
60min w/ |
8x200 1 min
rest, hills |
60min |
5(4 min hard w/ 3 min rec) |
0ff |
12 miles |
off |
| strides |
| 4 |
60min w/ |
12x400 |
75-90min |
3(6x1 min w/ 1 min rest)3 min |
0ff |
12 miles |
off |
| strides |
| 5 |
60min w/ |
2 mi TT 6x 200 |
75-90min |
5(4 min hard w/ 3 min rec) |
0ff |
12 miles |
off |
| strides |
| 6 |
60min w/ |
12x400 |
75-90min |
3(6x1 min w/ 1 min rest)3 min |
0ff |
12 miles |
off |
| strides |
| 7 |
60min w/ |
8x200 35
1 min rest, hills |
75-90min |
5(4 min hard w/ 3 min rec) |
0ff |
12 miles |
off |
| strides |
| 8 |
60min w/ |
12x400 |
75-90min |
3(6x1 min w/ 1 min rest)3 min |
0ff |
12 miles |
off |
| strides |
| 9 |
60min w/ |
4x1 mile |
75-90min |
5(4 min hard w/ 3 min rec) |
0ff |
12 miles |
off |
| strides |
| 10 |
60min w/ |
2 mi TT 6x 200 |
75-90min |
3(6x1 min w/ 1 min rest)3 min |
0ff |
12 miles |
off |
| strides |
| 11 |
60min w/ |
3(1x800,1x400,
1x200) |
75-90min |
5(4 min hard w/ 3 min rec) |
0ff |
12 miles |
off |
| strides |
| 12 |
60min w/ |
4x1 mile |
75-90min |
3(6x1 min w/ 1 min rest)3 min |
0ff |
12 miles |
off |
| strides |
| 13 |
60min w/ |
4x1000- 6 x200 |
75-90min |
5(4 min hard w/ 3 min rec) |
0ff |
12 miles |
off |
| strides |
| Week Ending |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| 1 |
45 min w/ strides |
8x200 1 min
rest, hills |
60 min |
2(6x1 min w/ 1 min rest)3 min between sets |
off |
8 mi |
off |
| 2 |
45 min w/ strides |
12x400 |
60 min |
4(4 min hard w/ 3 min rec) |
off |
8 mi |
off |
| 3 |
45 min w/ strides |
8x200 1 min
rest, hills |
60 min |
2(6x1 min w/ 1 min rest)3 min between sets |
off |
8 mi |
off |
| 4 |
45 min w/ strides |
2 mile TT |
60 min |
4(4 min hard w/ 3 min rec) |
off |
8 mi |
off |
| 5 |
45 min w/ strides |
8x200 1 min
rest, hills |
60 min |