RunVassar

This plan was created by RunVassar coaches based on experience.  It should not be attempted without some base training.  It may be necessary to spend up to two months building the the 10 mile Sunday run that starts this plan.

Join the free RunVassar Sponsorship Program to download this plan in Calendar form!

 

---

WEEK 1

• Sunday - 10 miles easy.
• Monday - 6 miles easy.
• Tuesday - 8 miles easy, at least 3 miles uphill.
• Wednesday - OFF
• Thursday - 6 miles easy.
• Friday - 3 miles easy, 2x1 mile at 10k race pace, 1 mile rest in between, 2 miles easy cool down.
• Saturday - 8 miles easy.

WEEK 2

• Sunday - 10 miles easy.
• Monday - 6 miles easy.
• Tuesday - 8 miles easy, at least 3 miles uphill.
• Wednesday - OFF
• Thursday - 6 miles easy.
• Friday - 3 miles easy, 1 mile at 5k pace, 3 miles easy cool down.
• Saturday - 8 miles easy.

WEEK 3

• Sunday - 10 miles easy.
• Monday - 6 miles easy.
• Tuesday - 4 miles easy.
• Wednesday - OFF
• Thursday - 6 miles easy.
• Friday - Fartlek: 2 minutes at 5k pace, 2 minutes off, 1 minute at 5k pace, 1 minute off.  3 cycles.  2 mile cool down.
• Saturday - 4 miles easy.

WEEK 4

• Sunday - 12 miles easy.
• Monday - 7 miles easy.
• Tuesday - 2 mile warmup.  6 x 2:00 hill.  3 mile cool down. 
• Wednesday - OFF
• Thursday - 7 miles easy.
• Friday - 2 mile warmup.  3 x 1 mile at :10 slower than goal race pace.  2 mile cool down.
• Saturday - 8 miles easy.

WEEK 5

• Sunday - 12 miles easy.
• Monday - 7 miles easy.
• Tuesday - 2 mile warmup.  12 x 1:00 hill.  3 mile cool down.
• Wednesday - OFF
• Thursday - 7 miles easy.
• Friday - 2 mile warmup.  6 x 800 at goal race pace.  2 mile cool down.
• Saturday - 8 miles easy.

WEEK 6

• Sunday - 12 miles easy.
• Monday - 6 mile cut-down run.  Start at normal easy pace, and cut down halfway to goal race pace. 
• Tuesday - 6 miles easy.
• Wednesday - 2 mile warmup.  6 x 400 at :10 faster than goal race pace.  3-4 mile cool down.
• Thursday - OFF
• Friday - 3 miles easy, on 5k course if possible.
• Saturday - 5k race!