Week 1: |
1)60 minutes at light exertion. |
2) 50 minutes at light to steady
state exertion on moderately hilly course. |
3) 80 minutes at light exertion. |
Week 2: |
1) 60 minutes at light exertion |
2) 50 minutes at light to steady
state exertion on moderately hilly course. |
3) 80 minutes at light exertion. |
Week 3: |
1) 8 x 400 Meters. |
2) Warm up 30 minutes at very slow
jogging pace; run a timed 5K test effort at a rapid, pressing
pace. |
3) 90 minutes at light exertion. |
Week 4: |
1) 10 x 400 Meters. |
2) 60 minutes at light to steady
state exertion on moderately hilly course. |
3) 90 minutes at light exertion. |
Week 5: |
1) 12 x 400 Meters. |
2) Repeat Week 3 test effort on course
of goal event. Time yourself for the test and calculate
your pace in minutes per mile. |
3) 105 minutes at light exertion |
Week 6: |
1) 12 x 400 Meters. |
2) 40 minutes at light to steady
state exertion on moderately hilly course. |
3) 90 minutes at light exertion. |
Week 7: |
1) 12 x 400 Meters. |
2) 60 minutes at light to steady
state exertion on moderately hilly course. |
3) 80 minutes at light exertion. |
Week 8: |
1) 4 x 400 Meters. |
2) 20-40 minutes at light exertion,
depending on recovery time before goal- race. |
3) 45 minutes at light exertion. |
