Time to lace up the shoes and Hit the pavement!

Choose your level of running fitness, Choose your Goal, and begin following CoachMeFit’s plan for success. Work hard when the plan calls for it, rest when the plan calls for it, and take the first step, it’s always the hardest one.

5k Beginner

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

1.5mi run

Rest

Run/walk 30min (3min:3min)

Rest

1.5mi run

Rest

Cross-train or walk 30min

3/30

1.5mi run

Rest

Run/walk 30min

(4min:2min)

Rest

1.5mi run

Rest

Cross-train or walk 35min

4/6

1.5mi run

Rest

Run/walk 30min

(4min:2min)

Rest

2mi run

Rest

Cross-train or walk 40min

4/13

1.5mi run

Rest

Run/walk 30min

(4min:2min)

Rest

2mi run

Rest

Cross-train or walk 45min

4/20

2mi run

Rest

Run/walk 30min

(5min:1min)

Rest

2mi run

Rest

Cross-train or walk 45min

4/27

2mi run

Rest

Run/walk 30min

(5min:1min)

Rest

2.5mi run

Rest

Cross-train or walk 45min

4/4

2mi run

Rest

Run/walk 30min

(5min:1min)

Rest

2.5mi run

Rest

Cross-train or walk 45min

4/11

2mi run

Rest

2mi Maxiamal steady state

Rest

3mi run

Rest

Cross-train or walk 45min

4/18

2.5mi run

Rest

2.5mi run

Rest

2.5mi run

Rest

Cross-train or walk 45min

4/25

2.5mi run

Rest

2mi run

Rest

1.5mi run

Rest

RACE DAY

5k Intermediate

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

3mi run

Rest

3mi run

Cross-train 30min

Rest

4mi run

Rest or Cross-train 30min

3/30

3mi run

Rest

4mi run

Cross-train 30min

Rest

4mi run

Rest or Cross-train 30min

4/6

3mi run

Rest

4mi run

Cross-train 35min

Rest

5mi run

Rest or Cross-train 30min

4/13

4mi run

Rest

5x3min TI with 3min recovery

Cross-train 35min

Rest

6mi run

Rest or Cross-train 30min

4/20

5mi run

Rest

5x4min TI with 4min recovery

Cross-train 40min

Rest

6mi run

Rest or Cross-train 30min

4/27

5mi run

Rest

8x30sec sprints with 90sec recovery

Cross-train 40min

Rest

7mi run

Rest or Cross-train 30min

4/4

5mi run

Rest

10x30sec sprints with 90sec recovery

Cross-train 45min

Rest

7mi run

Rest or Cross-train 30min

4/11

6mi run

Rest

12x20sec sprints with 2min recovery

Cross-train 45min

Rest

7mi run

Rest or Cross-train 30min

4/18

6mi run

Rest

4mi run

Cross-train 45min

Rest

6mi run

Rest or Cross-train 30min

4/25

5mi run

Rest

4mi run

Rest

3mi run

Rest

RACE DAY

10K Beginner

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

2.5mi run

Rest

2.5mi run

Rest

Cross-train 30min

3mi run

Rest or Cross-train 30min

3/30

2.5mi run

Rest

3mi run

Rest

Cross-train 30min

3mi run

Rest or Cross-train 30min

4/6

2.5mi run

Rest

3mi run

Rest

Cross-train 30min

3.5mi run

Rest or Cross-train 30min

4/13

3mi run

Rest

3mi run

Rest

Cross-train 35min

4mi run

Rest or Cross-train 30min

4/20

3mi run

Rest

3mi run

Rest

Cross-train 35min

5mi run

Rest or Cross-train 30min

4/27

3mi run

Rest

5x3min TI with 3min recovery

Rest

Cross-train 40min

5mi run

Rest or Cross-train 30min

4/4

3mi run

Rest

5x4min TI with 4min recovery

Rest

Cross-train 40min

5mi run

Rest or Cross-train 30min

4/11

4mi run

Rest

8x30sec sprints with 90sec recovery

Rest

Cross-train 45min

6mi run

Rest or Cross-train 30min

4/18

4mi run

Rest

5mi run

Rest

Cross-train 45min

4mi run

Rest or Cross-train 30min

4/25

5mi run

Rest

4mi run

Rest

3mi run

Rest

RACE DAY

10k Intermediate

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

4mi run

Cross-train 30min

4mi run

Rest

4mi run

3mi run

Rest

3/30

4mi run

Cross-train 35min

4mi run

Rest

5mi run

3mi run

Rest

4/6

5mi run

Cross-train 35min

4mi run

Rest

6mi run

3mi run

Rest

4/13

5mi run

Cross-train 40min

5x4min TI with 4min recovery

Rest

7mi run

3mi run

Rest

4/20

5mi run

Cross-train 40min

5x5min TI with 5min recovery

Rest

7mi run

4mi run

Rest

4/27

5mi run

Cross-train 45min

6x3min TI with 3min recovery

Rest

8mi run

4mi run

Rest

4/4

6mi run

Cross-train 45min

7x2min TI with 3min recovery

Rest

8mi run

4mi run

Rest

4/11

6mi run

Cross-train 45min

8x1min TI with 2min recovery

Rest

9mi run

4mi run

Rest

4/18

6mi run

Cross-train 45min

4mi run

Rest

6mi run

4mi run

Rest

4/25

6mi run

Rest

5mi run

Rest

4mi run

Rest

RACE DAY

Half-Marathon Beginner

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

4mi run

4mi run

Rest

3mi run

Cross-train 30min

5mi run

Rest

3/30

4mi run

4mi run

Rest

4mi run

Cross-train 30min

6mi run

Rest

4/6

4mi run

5mi run

Rest

4mi run

Rest or Cross-train 35min

6mi run

Rest

4/13

5mi run

5mi run

Rest

4mi run

Rest or Cross-train 35min

7mi run

Rest

4/20

5mi run

5mi run

Rest

4mi run

Rest or Cross-train 40min

8mi run

Rest

4/27

5mi run

5mi run

Rest

5mi run

Rest or Cross-train 40min

8mi run

Rest

4/4

5mi run

6mi run

Rest

5mi run

Rest or Cross-train 40min

9mi run

Rest

4/11

6mi run

6mi run

Rest

5mi run

Rest or Cross-train 45min

10mi run

Rest

4/18

6mi run

5mi run

Rest

6mi run

Rest or Cross-train 45min

5mi run

Rest

4/25

6mi run

Rest

5mi run

Rest

4mi run

Rest

RACE DAY

Half-Marathon Intermediate

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

4mi run

Cross-train 30min

4mi run

Rest

4mi run

6mi run

Rest

3/30

5mi run

Cross-train 30min

4mi run

Rest

5mi run

6mi run

Rest

4/6

5mi run

Cross-train 35min

5mi run

Rest

5mi run

7mi run

Rest

4/13

5mi run

Cross-train 35min

5mi run

Rest

6mi run

8mi run

Rest

4/20

5mi run

Cross-train 40min

6mi run

Rest

6mi run

9mi run

Rest

4/27

6mi run

Cross-train 40min

6mi run

Rest

6mi run

10mi run

Rest

4/4

6mi run

Cross-train 45min

7mi run

Rest

5mi run

11mi run

Rest

4/11

6mi run

Cross-train 45min

7mi run

Rest

5mi run

12mi run

Rest

4/18

6mi run

Cross-train 30min

6mi run

Rest

6mi run

8mi run

Rest

4/25

6mi run

Rest

6mi run

Rest

4mi run

Rest

RACE DAY

All Programs:

*normal run days – choose a comfortable pace in which it would be easy to hold a conversation at.

*TI = Tempo Intervals. These should be at a maximal steady state effort, or in other words, hold the fastest pace possible throughout every interval. (The first interval should be the same pace as your last). This is a high intensity workout but make sure you do not go out too fast on your first interval as you may not be able to hold that pace. Recovery is a light jog.

*Speed work (20 or 30sec intervals) are sprints but again, you want all intervals to be at a pretty equal pace. If anything make your last few your fastest.

*Run/walk intervals – the running portion should be slightly faster than your normal run days. Don’t be afraid to push yourself a little!

*Cross-training – low to moderate intensity workouts of your choice.

*Resistance training can be personalized by your trainer to fit your needs and goal.

25k

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

4mi run

Rest or Cross-train 30min

4mi run

Rest

6mi run

4mi run

Rest

3/30

4mi run

Rest or Cross-train 30min

4mi run

Rest

7mi run

5mi run

Rest

4/6

5mi run

4mi max steady state

Rest or Cross-train 30min

Rest or Cross-train 30min

7mi run

7mi run

Rest

4/13

5mi run

5mi max steady state

Rest or Cross-train 30min

Rest or Cross-train 30min

8mi run

8mi run

Rest

4/20

6mi run

5mi max steady state

Rest or Cross-train 30min

Rest or Cross-train 30min

9mi run

9mi run

Rest

4/27

6mi run

Rest or Cross-train

6mi run

Rest

7mi run

7mi run

Rest

4/4

7mi run

6mi run

Rest

5mi run

Rest

RACE DAY

5mi run

*Max steady state = run at your fastest pace that you can maintian throughout the entire run.

*On the consecutive “Rest or Cross-train” days, choose one day to rest and one to cross-train light.

*On normal run days, keep your heart rate low (125-135bpm).

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