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15 Week Training Program - Advanced |
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DATE WORKOUT
May 23 1600 WU, Stretch, 4x100-3x200-2x300-1x400 @ sub 5K pace with equal distance jog recovery, 1600 CD, Stretch May 24 3-5 miles easy run May 25 1 mile WU, 2 miles as close to 5K pace as possible, 1 mile CD May 26 Rest May 27 6-8 miles May 28 3-5 miles easy May 29 4-6 miles May 30 1600 WU, 2 sets of 8 x 100 with 200 jog recovery and 400 walk between sets, 1600 CD May 31 3-5 miles easy June 01 1 mile WU, 3x1200 @ sub 5K pace with 400 jog recovery 1 mile CD June 02 Rest June 03 6-8 miles June 04 3-5miles easy June 05 4-6miles June 06 1600 WU, 4x300@ sub 5K pace with 100 walk recovery, 2 x 600 @ sub 5K pace with 200 walk recovery , 1600 CD June 07 3-5 miles easy June 08 1 mile WU Predicted Time 2 mile ( try to run as close to sub 5K pace as possible unless you're racing on Sat), 1 mile CD June 09 Rest June 10 Blueberry 5K race including at least 1 mile WU and 1 mile CD June 11 3-5 miles easy June 12 4-6 miles June 13 1600 WU, 2 sets of 3x400 @ sub 5K pace with 400 jog recovery and 400 walk between sets 1600 CD June 14 3-5 miles easy June 15 1 mile WU Predicted Time 2 mile ( try to run as close to sub 5K pace as possible), 1 mile CD June 16 Rest June 17 8-10 miles June 18 3-5 miles easy June 19 4-6miles June 20 1600 WU, 4x200-3x300-2x400 @ sub 5K pace with equal distance jog recovery 1600 CD June 21 3-5 miles easy June 22 1 mile WU Predicted Time 2 mile ( try to run as close to sub 5K pace as possible unless you're racing on Sat), 1 mile CD June 23 Rest June 24 Pearl 5K race including at least 1 mile WU and 1 mile CD or Woolmarket Biathlon June 25 3-5 miles easy June 26 4-6 miles June 27 1600 WU, 2x1600 @ 5K pace with 400 walk recovery 1600 CD June 28 3-5 miles easy June 29 1 mile WU Predicted Time 2 mile, 1 mile CD June 30 Rest July 01 6 miles July 02 4 miles July 03 Rest July 04 Jackson 5K Race including at least 1 mile WU and 1 mile CD July 05 3-5 miles easy July 06 4-6 miles July 07 Rest July 08 8-10 miles July 09 3 miles easy July 10 4-6 miles July 11 1600 WU, 2 sets of 3 x 800 @5K race pace with 400 jog recovery and 400 walk between sets, 1600 CD July 12 3-5 miles easy July 13 1 mile WU, 2 miles fast, 1 mile CD July 14 Rest July 15 8-10 miles July 16 3-5 miles easy July 17 4-6 miles July 18 1600 WU, 3x1600 @ 5K pace with 400 walk recovery 1600 CD July 19 3-5 miles easy July 20 1600 WU 12x1 minute hard/2 minutes easy, 1 mile CD July 21 4-6 miles July 22 Rest July 23 Spillway Classic 3 mile race including at least 1 mile WU and 1 mile CD July 24 3-5 miles easy July 25 1600 WU, 2 sets of 4x400 @ sub 5K pace with 400 jog recovery and 400 walk between sets, 1600 CD July 26 3-5 miles easy July 27 1 mile WU, 3 miles fast, 1mileCD July 28 Rest July 29 8-10 miles July 30 3-5 miles easy July 31 4-6miles August 01 1600 WU, 2 sets of 3 x 800 @ 5K race pace with 400 jog recovery and 400 walk between sets, 1600 CD August 02 3-5 miles easy August 03 1 mile WU, 3 miles fast, 1mile CD August 04 Rest August 05 8-10 miles August 06 3-5 miles easy August 07 4-6 miles August 08 1600 WU, 10x1 minute hard/2 minutes easy, 1600 CD August 09 3-5 miles easy August 10 1 mile WU, 3x1 mile @ 5K pace with 400 walk recovery, 1 mile CD August 11 Rest August 12 8-10 miles August 13 3-5 miles easy August 14 4-6 miles August 15 1600 WU, 200-400-600-800 with 200-400-400-400 jog recovery, 1600 CD August 16 3-5 miles easy August 17 1 mile WU, 3x1 mile @ 5K pace with 400 walk recovery, 1 mile CD August 18 Rest August 19 8-10 miles August 20 3-5 miles easy August 21 4-6 miles August 22 1600 WU, 2 sets of 4x400 @ sub 5K pace with 400 jog recovery and 400 walk between sets, 1600 CD August 23 3-5 miles easy August 24 1 mile WU, 2 miles fast, 1mile cd August 25 Rest August 26 8-10 miles August 27 3 miles easy August 28 4-6 miles August 29 1600 WU, 2 sets of 6x200 fast with 200 recovery jog and 400 walk between sets, 1600 CD August 30 3-5 miles easy August 31 6 miles September 01 4 miles September 02 2 miles September 03 Rest September 04 Labor Day 5K including at least a 1 mile WU and ! mile CD
Please let me know if you have
questions.
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