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1
(5/24-5/19)
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Monday
Monday Week 1
Leg Speed
10 min warm-up + 8 x 200m strides with jog back as recovery +10 min cool down
Runner's Core
Routine Stage 1
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Wednesday
Wednesday Week 1
Steady State
10 min @ easy pace+ 5 min at steady state + 5 min cool down
runner's Core Routine Stage 1
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Friday
Friday Week 1
Long Run
25 min @ long run pace
From Drill Routine
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We will start by building good running form, developing leg turnover and building a strong aerobic base.
Complete all warm-ups and cool-downs at recovery jog pace
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2
(5/20-5/26)
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Monday
Monday Week 2
Leg Speed
10 minute warm-up + 10 x 100m strides with walk back as recovery + 5 min cool-down.
Runner's Core
Routine Stage 1
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Wednesday
Wednesday Week 2
Steady State
10 min @ easy pace + 5 min at steady state + 5 min cool-down.
Runner's Core
Routine Stage 1
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Friday
Friday Week 2
Long Run
30 min @ long run pace.
Form Drill Routine
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Remember, strides are NOT sprints! The goal is to complete each one using good form.
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3
(5/27-6/2)
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Monday
Monday Week 3
Leg Speed
10 min warm-up +12 x 100m strides with walk back as recovery + 5 min cool-down.
Runner's Core
Routine Stage 1
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Wednesday
Wednesday Week 3
Steady State
15 min @ easy pace + 10 mi at steady state + 5 min cool-down.
Runner's Core
Routine Stage 1
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Friday
Friday Week 3
Long Run
35 min @ long run pace
Form Drill Routine
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To stay injury free, you must take car of your body. Look at the last page of the workout packet and you will find a list of things you should be doing to prevent injuries.
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4
(6/3-6/9)
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Monday
Monday Week 4
Leg Speed
10 min warm-up + 8 x150m strides with jog back as recovery + 10 min cool-down.
Runner's Core
Routine Stage 1
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Wednesday
Wednesday Week 4
Steady State
15 min @ easy pace + 10 min at steady state + 5 min cool-down
Runner's Core
Routine Stage 1
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Friday
Friday Week 4
Long Run
40 min @ long run pace
Form Drill Routine
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Every 4th week, we will reduce our load by 20-30% to stay injury free. This means you can run one fewer day this week if you are currently running on recovery days.
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