Workouts
march 17 mon-day off
march 18 tue- 8 miles, 1 mi warm up 3 miles at race pace 4 miles cool down
march 19 wed-6 miles at 9 or 10 min pace
march 20 thur-5 miles at race pace
march 21 fri-day off
march 22 sat- 5 miles, flat as possible keep it easy
march 23 sun-10 miles run on river bed and dirt
34 miles
march 24 mon- day off
march 25 tue-8 miles 1 mile warmup,3 miles race pace, 2 miles race pace, 1 mile race pace, 1 mile cool down
march 26 wed-5 miles easy miles at slow pace
march 27 thur-5 miles, do 2x 1mile hill,1 mile warm up, 2 mile cool down
march 28 fri-day off
march 29 sat-5 miles easy 9 or 10 min pace
march 30 sun-11 miles strt some running in hills about 2 miles worth
34 miles
march 31 mon-day off
april 1 tue-8 miles 1 mile warm up, 3miles,2 miles,1 mile, 1 mile cool down 400m recovery on any of this type of work
april 2 wed-5 miles easy, 8:30 to 10 min pace
april 3 thur-7 miles, do a flat course at your pace u feel happy with
april 4 fri-day off
april 5 sat-5 miles easy at 10 min pace
april 6 sun-11 miles again no time but some as last week
36 miles
april 7 mon-day off
april 8 tue-8 miles 1 mile warm up, 3 miles, 2 miles, 1 mile, 1 mile cool down recovery 400m only
april 9 wed-5 miles easy
april 10 thur-7 miles 1 mile warm up 5 miles race pace, 1 mile cool down
april 11 fri-day off
april 12 sat-5 miles on dirt at own pace no slower then 10 min pace
april 13 sun-11 miles work on water stops in the middle of the run
36 miles
april 14 mon-day off
april 15 tue-9 miles 1 mile warm up, 3x1 mile, 5 miles cool down, do on track, recovery 400m
april 16 wed-6 miles easy at own pace
april 17 thur-7 miles run in the hills change pace going up hill
april 18 fri-day off
aprll 19 sat-5 easy miles on dirt
april 20 sun-12 miles, run this in 3 sections, slower is ok, take a little break then continue to the next, then next section
april 21 mon-day off
april 22 tue-9 miles, 1 mile warm up, 3 miles, 2 miles, 1 mile, 1 mile cool down 400m recovery, race pace
april 23 wed-6 miles, run a flat course at easy pace 9 or 10 minutes.
april 24 thur-7 miles run in the hills change pace going up hill
april 25 fri-day off
april 26 sat-5 miles easy in about 45 minutes
april 27 sun-12 miles now run at race pace the 1st half of run, then easy rest of way,
39 miles
april 28 mon-day off
april 29 tue-9 miles, 1 mile warm up 5 miles at race pace, 3 miles cool down
april 30 wed-7 miles, at 10 min pace take a good water break
may 1 thur-8 miles no hills keep equal pace from start to end of run
may 2 fri-day off
may 3 sat-5 miles,easy, run 2 miles in the middle fast at 30 seconds faster then race pace
may 4 sun-12 miles, this is a distance run , 10 min pace practice water breaks
41 miles
may 5 mon-day off
may 6 tue-9 miles, 1 mile warm up 5 miles at race pace, 3 miles cool down
may 7 wed-4 miles, easy 10 min pace
may 8 thur-8 miles, run a couple of 1 mile hills slowly, 3 mile warm up,hills, 3 mile cool down
may 9 fri-3 miles realllll slow
may 10 sat-5 miles, 1 mile warm up , 2 miles at pace, 2 miles cool down
may 11 sun-12 miles , run on and out and back course compare time in and time out.
41 miles
may 12 mon-day off
may 13 tue-9 miles on track do 1 mile warm up 2x3 miles at pace, 2 mile cool down, 400m recovery
may 14 wed-4 mile easy at 10 min pace
may 15 thur-8 miles 1 mile warm up , 6 miles race pace, 1 mile cool down
may 16 fri-3 miles, very easy lots of stretching should take you 30 minutes
may 17 sat-5 miles easy at 10 min pace 50 min
may 18 sun-15 miles, at own pace, put in 3 long hills in this work out
44 miles
may 19 mon-day off
may 20 tue-13 miles, 1 mile warm up, 4 mi, 3 mi, 2 mi,1 mi at pace 400m recovery, 1 mile cool down
may 21 wed-3 miles easy 10 min pace
may 22 thur-8 miles easy at 75 min to 80 min for the run
may 23 fri-3 miles, easy 30 min
may 24 sat-2 miles easy 20 minutes
may 25 sun-15 miles, now run some middle miles at race pace
44 miles
may 26 mon-day off
may 27 tue-13 miles, 1 mile warm up , 4 mi, 3 mi,2 mi, 1 mi at race pace, 400 m recovery , 1 mile cool down
may 28 wed-4 miles, run on the dirt for 35 to 40 min
may 29 thur- 8 miles, 1 mile warm up , 6 miles at on pace with pick ups, 1 mile cool down
may 30 fri-4 miles easy, 35 to 40 minutes
may 31 sat-3 miles easy, 28 to 30 minutes
june 1 sun-15 miles, run slow at the beginning go neg splits at the end
47 miles
june 2 mon-day off
june 3 tue-13 miles, 1 mile warm up, 4 mi, 3 mi, 2 mi, 1 mi, at race pace 400m recovery , 1 mile cool down
june 4 wed-4 miles, 1 mile warm up 2 miles at race pace 1 mile cool down
june 5 thur-8 miles, dirt work, play in the dirt where it is fun, 80 or so minutes
june 6 fri-4 miles, 35 to 45 minutes
june 7 sat-3 miles easy 30 minutes
june 8 sun-15 miles, about 1 month out find a 10 k to run to day it is our pancake race and run race pace for the 10k
47 miles
june 9 mon-day off
june 10 tue-13 miles, 1 mile warm up, 4 mi, 3 mi, 2 mi, 1 mi 400 m recovery at race pace , 1 mile cool down
june 11 wed-4 miles, recovery work any speed u want to go
june 12 thur-8 miles, in the dirt again softness to the touch
june 13 fri-5 miles 50 minutes on the roads
june 14 sat-4 miles, 40 minutes
june 15 sun-16 miles, 2 miles warm up, 6 miles at race pace, rest as recovery 8 miles
50 miles
june 16 mon-day off
june 17 tue-13 miles, this is the last one, 4,3 2 1 at race pace, 400m recovery , 1 mile cool down
june 18 wed-4 miles, recovery check out the course by map, almost there,
june 19 thur-8 miles, 2 miles warm up , 6 miles race pace, 2 mile cool down
june 20 fri-5 miles or take the day off
june 21 sat-4 miles easy
june 22 sun-10 miles or even 7 would be good
44 to 38 miles
june 23 mon-day off
june 24 tue-5 miles, 1 mile warm up, 6x 400m at race pace, recovery 400m between each, 1 mile cool down
june 25 wed-5 miles, easy at own leisure
june 26 thur-4 miles, at own leisure
june 27 fri- 3 miles at race pace
june 28 sat- 2 miles,
june 29 sun-13.2 miles make your self proud
These work outs can be altered, you should also do the 6x or 10 x 100m be for or after the mid distance work outs to give you some spring and some recovery back in legs hope this works
march 18 tue- 8 miles, 1 mi warm up 3 miles at race pace 4 miles cool down
march 19 wed-6 miles at 9 or 10 min pace
march 20 thur-5 miles at race pace
march 21 fri-day off
march 22 sat- 5 miles, flat as possible keep it easy
march 23 sun-10 miles run on river bed and dirt
34 miles
march 24 mon- day off
march 25 tue-8 miles 1 mile warmup,3 miles race pace, 2 miles race pace, 1 mile race pace, 1 mile cool down
march 26 wed-5 miles easy miles at slow pace
march 27 thur-5 miles, do 2x 1mile hill,1 mile warm up, 2 mile cool down
march 28 fri-day off
march 29 sat-5 miles easy 9 or 10 min pace
march 30 sun-11 miles strt some running in hills about 2 miles worth
34 miles
march 31 mon-day off
april 1 tue-8 miles 1 mile warm up, 3miles,2 miles,1 mile, 1 mile cool down 400m recovery on any of this type of work
april 2 wed-5 miles easy, 8:30 to 10 min pace
april 3 thur-7 miles, do a flat course at your pace u feel happy with
april 4 fri-day off
april 5 sat-5 miles easy at 10 min pace
april 6 sun-11 miles again no time but some as last week
36 miles
april 7 mon-day off
april 8 tue-8 miles 1 mile warm up, 3 miles, 2 miles, 1 mile, 1 mile cool down recovery 400m only
april 9 wed-5 miles easy
april 10 thur-7 miles 1 mile warm up 5 miles race pace, 1 mile cool down
april 11 fri-day off
april 12 sat-5 miles on dirt at own pace no slower then 10 min pace
april 13 sun-11 miles work on water stops in the middle of the run
36 miles
april 14 mon-day off
april 15 tue-9 miles 1 mile warm up, 3x1 mile, 5 miles cool down, do on track, recovery 400m
april 16 wed-6 miles easy at own pace
april 17 thur-7 miles run in the hills change pace going up hill
april 18 fri-day off
aprll 19 sat-5 easy miles on dirt
april 20 sun-12 miles, run this in 3 sections, slower is ok, take a little break then continue to the next, then next section
april 21 mon-day off
april 22 tue-9 miles, 1 mile warm up, 3 miles, 2 miles, 1 mile, 1 mile cool down 400m recovery, race pace
april 23 wed-6 miles, run a flat course at easy pace 9 or 10 minutes.
april 24 thur-7 miles run in the hills change pace going up hill
april 25 fri-day off
april 26 sat-5 miles easy in about 45 minutes
april 27 sun-12 miles now run at race pace the 1st half of run, then easy rest of way,
39 miles
april 28 mon-day off
april 29 tue-9 miles, 1 mile warm up 5 miles at race pace, 3 miles cool down
april 30 wed-7 miles, at 10 min pace take a good water break
may 1 thur-8 miles no hills keep equal pace from start to end of run
may 2 fri-day off
may 3 sat-5 miles,easy, run 2 miles in the middle fast at 30 seconds faster then race pace
may 4 sun-12 miles, this is a distance run , 10 min pace practice water breaks
41 miles
may 5 mon-day off
may 6 tue-9 miles, 1 mile warm up 5 miles at race pace, 3 miles cool down
may 7 wed-4 miles, easy 10 min pace
may 8 thur-8 miles, run a couple of 1 mile hills slowly, 3 mile warm up,hills, 3 mile cool down
may 9 fri-3 miles realllll slow
may 10 sat-5 miles, 1 mile warm up , 2 miles at pace, 2 miles cool down
may 11 sun-12 miles , run on and out and back course compare time in and time out.
41 miles
may 12 mon-day off
may 13 tue-9 miles on track do 1 mile warm up 2x3 miles at pace, 2 mile cool down, 400m recovery
may 14 wed-4 mile easy at 10 min pace
may 15 thur-8 miles 1 mile warm up , 6 miles race pace, 1 mile cool down
may 16 fri-3 miles, very easy lots of stretching should take you 30 minutes
may 17 sat-5 miles easy at 10 min pace 50 min
may 18 sun-15 miles, at own pace, put in 3 long hills in this work out
44 miles
may 19 mon-day off
may 20 tue-13 miles, 1 mile warm up, 4 mi, 3 mi, 2 mi,1 mi at pace 400m recovery, 1 mile cool down
may 21 wed-3 miles easy 10 min pace
may 22 thur-8 miles easy at 75 min to 80 min for the run
may 23 fri-3 miles, easy 30 min
may 24 sat-2 miles easy 20 minutes
may 25 sun-15 miles, now run some middle miles at race pace
44 miles
may 26 mon-day off
may 27 tue-13 miles, 1 mile warm up , 4 mi, 3 mi,2 mi, 1 mi at race pace, 400 m recovery , 1 mile cool down
may 28 wed-4 miles, run on the dirt for 35 to 40 min
may 29 thur- 8 miles, 1 mile warm up , 6 miles at on pace with pick ups, 1 mile cool down
may 30 fri-4 miles easy, 35 to 40 minutes
may 31 sat-3 miles easy, 28 to 30 minutes
june 1 sun-15 miles, run slow at the beginning go neg splits at the end
47 miles
june 2 mon-day off
june 3 tue-13 miles, 1 mile warm up, 4 mi, 3 mi, 2 mi, 1 mi, at race pace 400m recovery , 1 mile cool down
june 4 wed-4 miles, 1 mile warm up 2 miles at race pace 1 mile cool down
june 5 thur-8 miles, dirt work, play in the dirt where it is fun, 80 or so minutes
june 6 fri-4 miles, 35 to 45 minutes
june 7 sat-3 miles easy 30 minutes
june 8 sun-15 miles, about 1 month out find a 10 k to run to day it is our pancake race and run race pace for the 10k
47 miles
june 9 mon-day off
june 10 tue-13 miles, 1 mile warm up, 4 mi, 3 mi, 2 mi, 1 mi 400 m recovery at race pace , 1 mile cool down
june 11 wed-4 miles, recovery work any speed u want to go
june 12 thur-8 miles, in the dirt again softness to the touch
june 13 fri-5 miles 50 minutes on the roads
june 14 sat-4 miles, 40 minutes
june 15 sun-16 miles, 2 miles warm up, 6 miles at race pace, rest as recovery 8 miles
50 miles
june 16 mon-day off
june 17 tue-13 miles, this is the last one, 4,3 2 1 at race pace, 400m recovery , 1 mile cool down
june 18 wed-4 miles, recovery check out the course by map, almost there,
june 19 thur-8 miles, 2 miles warm up , 6 miles race pace, 2 mile cool down
june 20 fri-5 miles or take the day off
june 21 sat-4 miles easy
june 22 sun-10 miles or even 7 would be good
44 to 38 miles
june 23 mon-day off
june 24 tue-5 miles, 1 mile warm up, 6x 400m at race pace, recovery 400m between each, 1 mile cool down
june 25 wed-5 miles, easy at own leisure
june 26 thur-4 miles, at own leisure
june 27 fri- 3 miles at race pace
june 28 sat- 2 miles,
june 29 sun-13.2 miles make your self proud
These work outs can be altered, you should also do the 6x or 10 x 100m be for or after the mid distance work outs to give you some spring and some recovery back in legs hope this works
