| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|
8 |
9 | 10 |
11 | |||
| 12 | 13 30-minute tempo run. |
14 |
15 |
16 Rest Day - Easy 30 minute run. |
17 30-minute fartlek run |
18 Rest Day - Run an easy 30 minutes. |
| 19 Rest Day. |
20 30-minute tempo run. |
21 Interval workout: 3 x 800 meters, 3 minutes walking or jogging between. Be sure to warm up before and cool down after this workout: jogging a a half mile each time. |
22 |
23 |
24 |
25
|
| 26 Rest Day. |
27 35-minute tempo run. |
28 Interval workout: 3 x 600 meters, 200 meters jogging between. Warm up before and cool down after this workout: jogging a half mile each time. |
29 |
30 |
31 35 minute fartlek run |
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|
|
1 Rest Day - Run an easy 30 minutes. |
|||||
| 2 Today you can run an easy 30 minutes or take the day off. |
3 35-minute tempo run. |
4 Interval workout is 4 x 400 meters, jogging 400 meters in between at a fairly fast pace. You are repeating the speed cycle you began in week 1 - only now you are picking up the speed between intervals. |
6 Rest Day - Easy 30 minute run |
7 35 minute fartlek run |
8 |
|
9 |
10 40-minute tempo run. |
11 3 x 800 meters, jogging or walking 3 minutes between. This is the second time in this program that you do this specific workout. Your goal, should be to run the workout somewhat faster than you did three weeks ago. |
12
|
13 Rest Day - Easy 30 minute run |
14
|
15
|
| 16 Today you can run an easy 30 minutes or take the day off. |
17 40-minute tempo run. |
18 3 x 600 meters, 200 meter jog between. Don't forget to warm up and cool down before and after doing this interval workout. Stretching also is an important part of your workout routine, usually done after the warm-up but before you start the hard running. Adding some push-ups and sit-ups (crunches) also is a good idea. |
19 NO Group workout today! |
20 Rest Day - Easy 30 minute run |
21 |
22 Rest Day - Easy 30 minute run |
23 |
24
|
25 Interval workout - 4 x 400. As your fitness improves, you should find yourself running the 400 repeats somewhat faster. |
26 |
27 Rest Day - Easy 30 minute run |
28 40 minute fartlek run |
29 |
| 30 Today you can run an easy 30 minutes or take the day off. |
31 First day of fall practice. Voluntary workout at STMS Track everyday this week. . |
This workout calendar is intended to be a guideline for you. You may want to alter the schedule to suit your needs and/or ability. For instance, if you are just starting you may want to run 4 x 100 meters (1/4 lap) intervals with 100 meters easy jog in between. Your goal should be 1 -3 miles, three to four times per week in July, increasing to 2 – 5 miles, four to five times a week in August.
The most important thing is to remain injury free. Listen to your body! Stay hydrated. Watch your footing. Wear good shoes. Cross the street at the light and wait for the walk sign (your life is precious and worth the extra few seconds). Make eye contact with drivers to make sure they see you. Never run alone. Rest!
If you have questions about specific workouts, please visit the glossary.
