Part 2: Training Schedule
Now that you have read my “Ideas” on training through Part 1: Basic Runner Training Info, lets get into the schedule. I’m going to simplify by only charting the four workout days (whatever days you choose), and they aren’t in a row. Other days should be cross training of walking, swimming/ treading water, easy biking, or weight lifting (i.e. light weight, lots of reps).
Week: Day 1 / Day 2 /Day 3 / Day 4.
wk 1- 2 : 4 / 4 / 4 / long 5 (don’t move on until this level is comfortable)
wk 3 : 1 mi warm up, 2 mi: 1 min on, 1 off,1 mi warm down [1 on =pick up the pace. off =normal pace] / 4 / 4 /long 6
wk 4: 1 mi warm, 3 mi: 1min on, 1 off. 1 mi down / 4 / 4 / long 6
wk 5: 1 mi warm, 4 x 800 meters, 1 mi down / 4 / 4 / long 5
wk 6 & 7: 1 mi warm, 4 mi: 1 min on, 1 off, 1 mi down / 4 / 4 / long 7
wk 8: 1 mi warm, 5 x 800 meters, 1 mi down / 5 / 4 / long 6
wk 9 & 10: 1 mi warm, 4 mi: 1 min on, 1 off, 1 mi down / 5 / 4 / long 8
wk 11: 1 mi warm, 6 x 800 meters, 1 mi down / 5 / 5 / long 6
wk 12 & 13: 1 mi warm, 5 x 800, 1 mi down / 5 / 4 / long 9 or 4 mi: 1 min on, 1 off
wk 14: 1 mi warm, 6 x 800, 1 mi down / 5 / 5 / long 6
wk 15 & 16: 1 mi warm, 4 mi: 2 min on, 1 off, 1 mi down / 5 / 4 / long 10
