Vic’s Runner Training Part 2: The Schedule

  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

 

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