week seven

Ok, sorry about the 11 miles last week. That was a slip up.

We're sticking with the original plan: concentrate on the 3 runs a week (track/speed, tempo, long) then add easy runs or cross training on the "off" days, and increase our long runs by half a mile each week.

For week seven:

Day One: At track: 5X800 with a lap break in between. Ends up your picking up your pace for five minutes. Don't forget warm-up and cool down.

Day Two: 4 mile Tempo Run w/ mile warm up and cool down

Day Three: 8 mile long run, Good Luck! Join a running group yet?

On the off days, do XT or short, easy runs.

week six

Here is an example of week six from Runners World. This training schedule is from a beginner who was training for a half. It still works out to about 20 miles for the week. I think the key here is to add that "hard" run whether it be like one you did last week or some hills. Also, get that long run in. Hopefully we can do one of those together!


Mon: 2 to 4 miles easy
Tue: 4 x 10 min. medium, with 80-sec. breaks
Wed: 30-min. walk
Thu: 35 min. medium, hills
Fri: Rest
Sat: 11 miles, with 4 1-min. breaks
Sun: Rest

week five

It's catch up week.

Goal: Run 20 miles this week all together. This could look like you getting in a 7-8 mi long run and then some shorter runs throughout the week. For me, I will try to go out 4-5 days running easy for 4-5 mi ea. day.

We'll pick it up again next week.

week four

Remember, we are still doing just three days of training each week. On the off days we can take it easy, do an easy run (20min), or cross train (XT).

Day One-Track work or Hills

Track: 20 min warm up
3X1600, which means 3 miles a little faster w/ 2 min. slow run in between.
10 min cool down

Hills: 20 min warm up
run up hills (5 times up)
10 min cool down

Day Two-Tempo
5 mile tempo ( steppin it up)
w/ warm up and cool down

Day Three-Long Run

We are up to 7.5 miles!

Good luck this week! Love you, cuz.