Time to lace up the shoes and Hit the pavement!
Wednesday, March 25th, 2009
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).