Wk |
Workout 1 |
Workout 2 |
Workout 3 |
Workout 4 |
Workout 5 |
Miles |
1 |
CR1a - 5/6 mi with 6 strides |
CR2 - 9/11 mi |
CR1b - 5/6 mi |
V0 2max - 6 x 800 meters or 6 x 3:00 with 2-3 min jog |
CR3 - 7/9 mi |
30.5/37 |
2 |
CR1 - 5/6 mi with 6 strides |
CR2 - 9/12 mi |
LT - 2 x 2mi or 2 x 10 min with 3-5 min jog rest (4.5 mi total) |
Speed - 10/12 x 100 meters (m) or 10 x 15 sec with 200m/60 sec jog |
CR3 - 7/9 mi |
30/36 |
3 |
CR1 - 3/6 mi with 6 strides |
CR2 - 10/12 mi |
LT - 3 x 1.5 mi or 3 x 8 min with 3 min jog rest (6.5 mi total) |
V0 2max - 2 x 600m, 2/3 x 800 m, & 2 x 600 m or 2 x 2min, 2 x 3:00, & 2 x 2:00 with 2 min recovery |
CR3 - 7/9 mi |
31/39 |
4 |
CR1 - 4/7 mi with 6 strides |
CR2 - 9/12 mi |
LT - 4-mile LT run (6 miles total) |
Speed - 8/10 x 200 m or 8/10 x 30 sec with 90 sec recovery |
CR3 - 7/9 mi |
29/37 |
5 |
CR1 - 4/7 mi with 6 strides |
CR2 - 10/12 mi |
V0 2max - 6/8 x 800 meters or 6/8 x 3:00 with 2-3 min jog |
Speed - 10/12 x 100 meters (m) or 10 x 15 sec with 200m/60 sec jog |
CR3 - 8/9 mi |
30/37 |
6 |
CR1 - 5/7 mi with 6 strides |
CR2 - 11/13 mi |
LT - 2.5 mi time trial |
Speed - 8/10 x 200 m or 8/10 x 30 sec with 90 sec recovery |
CR3 - 8/9 mi |
31.5/36.5 |
7 |
CR1 - 5/7 mi with 6 strides |
CR2 - 10/13 mi |
V0 2max - 2/3 x 1200 m & 3/4 x 800 or 2/3 x 4:00 & 3/4 x 3:00 with 3-4:00 recovery |
Speed - 10/12 x 100 meters (m) or 10 x 15 sec with 200m/60 sec jog |
CR3 - 8/10 mi |
31/39.5 |
8 |
CR1 - 5/7 mi with 6 strides |
CR2 - 10/12 mi |
LT - 5 km race or time trial |
Speed - 10/12 x 100 meters (m) or 10/12 x 15 sec with 200m/60 sec jog |
CR3 - 7/9 mi |
30/35 |
9 |
CR1 - 4/6 mi with 6 strides |
CR2 - 10/12 mi |
V0 2max - 5/6 x 1200 m or 5/6 x 4:00 with 3-4:00 recovery |
Speed - 8/10 x 200 m or 8/10 x 30 sec with 90 sec recovery |
CR3 - 7/9 mi |
31/38 |
10 |
CR1 - 4/5 mi with 6 strides |
CR2 - 9/10 mi |
LT - 5 Km race |
Speed - 8/10 x 200 m or 8/10 x 30 sec with 90 sec recovery |
CR3 - 7/9 mi |
28/32 |
11 |
CR1 - 3/4 mi with 6 strides |
CR2 - 7/9 mi |
V0 2max - 2/3 x 1600 m |
Speed - 10 x 100 meters (m) or 10 x 15 sec 60 sec recovery |
CR3 - 7/8 mi |
24/30 |
Race Wk |
CR1 - 3/4 mi with 6 strides |
CR2 - 6/8 mi |
5/6 x 300 meters |
CR3 - 4/5 mi |
Race |
20/25 |
