RunVassar

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

WEEK 1

• Monday - 3 miles plus 5 x strides
• Tuesday - REST
• Wednesday - 4 miles plus 5 x strides
• Thursday - Rest
• Friday - 4 miles plus 5 x strides
• Saturday - 2 to 3 miles; 15-minute core workout
• Sunday - REST

WEEK 2

• Monday - 3 miles plus 5 x strides
• Tuesday - REST
• Wednesday - 4 miles with 2 x 5 minutes at SS intensity (*see below); 15-minute core workout
• Thursday - REST
• Friday - 3 miles plus 5 x strides
• Saturday - 5 to 6 miles; 15-minute core workout
• Sunday - REST

WEEK 3

• Monday - 3 miles plus 6 x strides
• Tuesday - REST
• Wednesday - 4 miles with 3 x 5 minutes at SS intensity; 15-minute core workout
• Thursday - REST
• Friday - 3 miles plus 6 x strides
• Saturday - 6 miles with the last 15 minutes at SS intensity; 15-minute core workout
• Sunday - REST

WEEK 4

• Monday - 3 miles plus 6 x strides
• Tuesday - REST
• Wednesday - 4 miles with 2 x 10 minutes at SS intensity; 15-minute core workout
• Thursday - REST
• Friday - 3 miles plus 5 x strides
• Saturday - 6 miles with the last 15 minutes at SS intensity; 15-minute core workout
• Sunday - REST

WEEK 5

• Monday - 3 miles plus 4 x strides
• Tuesday - REST
• Wednesday - 3 miles; 15-minute core workout
• Thursday - REST
• Friday - 2 miles
• Saturday - 2 miles plus 3 x strides
• Sunday - 5k Race!

*SS intensity: Intervals at Steady State Intensity should be run at a perceived effort of 7 or 8 out of 10.  Do 5 minutes of easy running between SS intensity intervals.

Source: Runner's World magazine, July 2007, page 83