Week 1:
Day 1
Rest Day
Off
Workout Purpose:
Recovery. On some days of each week, I’ll provide recovery days and will give you the choice of what you do. Choose what you like but always remember that these recovery days are designed to help you rest up for the upcoming training.
Coach Notes:
Here’s the plan: We’re going to gradually yet steadily build the specific fitness you need to accomplish your goal. I’ll have you run a variety of types of race-specific workouts, you’ll several goal pace workouts and I’ll even have you do some race-prep time trials. The end result is that you’ll be ready physically and mentally to tackle the race.
Strength Training – Strength In Stride
Start this Stability phase when you begin a new race training plan. There are two programs within this phase: Program A and Program B. Rotate through each to optimize stability gains. Do a Stability program 2-3 times per week for 4-6 weeks then advance to the Strength Phase. Begin by doing this routine after your runs/workouts so you stack the stress on one day and then the following day offers more recovery. Do 1-3 sets of each exercise.
Strength train AFTER running – either immediately or later in the day.
Day 2
30-45 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Remember: This plan is about settling in and just getting in the miles. You are building the foundation for faster training and racing.
Strength Training – Strength In Stride
Mix up your routine by doing Stability Program A one time then Stability B on your next strength training day. One program (A or B) per strength training session is all you need.1) Dead Bug: 10-20 repetitions
2) Lunge Matrix: 5-10 repetitions
3) Push Ups: 10-15 repetitions
4) Standing Rows: 10-12 repetitions
5) Plank with Shoulder Taps: 10-20 repetitions
Day 3
OFF, Cross-Training or Easy Run for 30-40 minutes
Workout Purpose:
Recovery.
Coach Notes:
My goal for you is to build your aerobic system, then your speed, and final increase your efficiency at race pace.
Day 4
50-70 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
In base building plans, it’s good from time to time to do a longer mid-week run. Carve out some more time on these days to get in a longer run or if you are time crunched and simply can’t do the longer run, break this run into a morning run and an evening run. Either way, we’re trying to get in more running on these mid-week longer runs.
Strength Training – Strength In Stride
2) Single Leg Squat: 6-10 repetitions
3) Reverse Plank: 30-60 seconds
4) Hamstring Curls: 10-15 repetitions
5) Side Plank: 30-60 seconds
Day 5
OFF, Cross-Training or Easy Run for 30-40 minutes
Workout Purpose:
Recovery.
Coach Notes:
Time for Recovery but I’m giving you the choice as to how you want to spend your Recovery day. Remember, runners don’t get injured because of a little more rest. It’s because of not providing essential rest during their training plan.
Day 6
30-45 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
I prescribe most runs by time. You can simply convert this to miles using your pace but make sure you get in the duration we want.
Day 7
70-80 minutes Long Run
Workout Purpose:
Build endurance and leg resistance to fatigue.
Coach Notes:
Remember: The hard part of running is consistency; not any one particular workout, race, or training week.
Week 13:
Day 1
Rest Day
Off
Workout Purpose:
Recovery day.
Coach Notes:
This is another “down” week so reduce your training load so you can rest up for the next block of training.
Day 2
60-70 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Don’t stress out over an occasional “bad” run, workout or race. Happens to everyone. Only be concerned if it’s frequent.
Strength Training – Strength In Stride
2) Box Jumps: 10-15 repetitions
3) Chest Press on Ball: 10-12 repetitions
4) Renegade Row: 8-12 repetitions
5) Stability Ball Rollbacks: 10-15 repetitions
Day 3
Off, Cross-Train or Easy Run for 30 minutes
Workout Purpose:
Recovery day.
Coach Notes:
Runners often dwell on the bad running days. Instead, learn to invest heavily in the good running days. Savor them and think of them often.
Day 4
10-20 minute Warm-Up + Goal Pace Workout: 2 x 2 miles (3 km) at Goal Pace with 5 minute recovery jog, 5 minute recovery jog, 2 x 1 mile (1.5 km) at Goal Pace with 3 minutes recovery jog + 10-20 minute Cool-down
Workout Purpose:
Build stamina – lactate threshold pace.
Coach Notes:
This is a big workout so get mentally ready for it. Again, the goal is to mimic how you will run the race: controlled but quick start, relaxed early then a gradual yet steady ramp up in intensity to maintain Goal Pace.
Strength Training – Strength In Stride
2) Walking Lunges: 10-20 repetitions
3) Lunge Jumps: 10-20 repetitions
4) Windshield Wipers: 12-20 repetitions
5) Medicine Ball Slams: 10-15 repetitions
Day 5
Off, Cross-Train or Easy Run for 30 minutes
Workout Purpose:
Recovery day.
Coach Notes:
“People who excel are ones who had determination & clear-cut goals & habitually directed all energies toward fulfilling them.” Joe Vigil
Day 6
30-40 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Train, recover, train recover. The harder the training (+ life stress), the more the recovery. Obey this cycle. Run faster. Simple as that.
Day 7
80-100 minute Long, Steady Run
Workout Purpose:
Build endurance and leg resistance to fatigue.
Coach Notes:
Try to enjoy each of your runs and workouts, even when it’s not going well. Every step you take is helping you get closer to your goal.