Running Training Program for August 21-27

Tuesday, August 22: 7 miles

  1. start with 1-2 mi easy
  2. 4 mi at tempo
  3. easy finish to 7

Wednesday, August 23: 3 miles

  1. start with 1800m easy
  2. 4 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1800m easy

Thursday, August 24: 7 miles

Saturday, August 26: 2 miles

Sunday, August 27: 10.2 miles

  1. start with 2 mi easy
  2. 10k time trial
  3. finish with 2 mi easy

Note: tempo = faster than usual, comfortably hard

Running Training Program for August 14-20

Tuesday, August 15: 6 miles

  1. start with 1-2 mi easy
  2. 3 x 1200m at tempo, then 4 x 200m fast with 1-3 min easy between each interval
  3. easy finish to 6

Wednesday, August 16: 3 miles

  1. start with 1800m easy
  2. 4 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1800m easy

Thursday, August 17: 7 miles

Saturday, August 19: 10 miles

Note: tempo = faster than usual, comfortably hard

Running Training Program for July 31-August 6

Tuesday, August 1: 6 miles, hills, strong uphill, easy downhill

Wednesday, August 2: 2 miles

  1. start with 1000m easy
  2. 4 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1000m easy

Thursday, August 3: 5 miles

  1. start with 1-2 mi easy
  2. 5 x 800m at tempo, then 4 x 200m fast with 1-3 min easy between each interval
  3. easy finish to 5

Saturday, August 5: 8 miles

Note: tempo = faster than usual, comfortably hard

Running Training Program for July 24-30

Tuesday, July 25: 5 miles

  1. start with 1-2 mi easy
  2. 4 x 800m at tempo with 1-3 min easy between each 800 (tempo = faster than usual, comfortably hard)
  3. easy finish to 5

Wednesday, July 26: 2 miles

  1. start with 1000m easy
  2. 4 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1000m easy

Thursday, July 27: 6 miles

Saturday, July 29: 7 miles

Note: tempo = faster than usual, comfortably hard