The road to reaching your running goals is not easy, it requires sacrifice, diligence so this is a running schedule created by Alisha Farley, and modified by me to be more specific to an individual. This is the On the run America 4 phase training program. It can be adjusted to whatever your current mileage is.The important thing is to progress.
Day 1
Determine your fitness level. Time yourself running one mile as fast as you can. You will use this time for different percentage runs throughout this running schedule. After running this mile cool down with whatever your normal mileage is to complete your run.
To build your core do a set of 50 of your favorite core workout, or break it up into 5 different exercises.
Day 2
Do a 60% pace of your mile time for your normal mileage
For the core workout do 1 set of 50 sit-ups.
Day 3
Pyramid run: 3,2,1 The pyramid run is where you run for a set time fast, then you run the same amount of time slow, or at a comfortable pace, then you count down. For example 3 min fast 3 min slow, 2 min fast 2 min slow and down to 1. You can increase the pyramid to 4 or 5, or you can complete your workout with a cool down with the rest of your mileage.
Core workout: 50 bicycles
Day 4
Run your total mileage.
Core Workout: 20 v-ups, 10 sit-ups
Day 5
60% pace for total mileage.
Core:10 push-ups, 25 medicine balls
Day 6
Light run
Core: 50 sit-ups
Day 7
Rest and recover
Day 1
Determine your fitness level. Time yourself running one mile as fast as you can. You will use this time for different percentage runs throughout this running schedule. After running this mile cool down with whatever your normal mileage is to complete your run.
To build your core do a set of 50 of your favorite core workout, or break it up into 5 different exercises.
Day 2
Do a 60% pace of your mile time for your normal mileage
For the core workout do 1 set of 50 sit-ups.
Day 3
Pyramid run: 3,2,1 The pyramid run is where you run for a set time fast, then you run the same amount of time slow, or at a comfortable pace, then you count down. For example 3 min fast 3 min slow, 2 min fast 2 min slow and down to 1. You can increase the pyramid to 4 or 5, or you can complete your workout with a cool down with the rest of your mileage.
Core workout: 50 bicycles
Day 4
Run your total mileage.
Core Workout: 20 v-ups, 10 sit-ups
Day 5
60% pace for total mileage.
Core:10 push-ups, 25 medicine balls
Day 6
Light run
Core: 50 sit-ups
Day 7
Rest and recover
I will be posting the workouts each week, let me know how you are improving in your running fitness!
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