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15 Week Training Program - Intermediate |
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DATE WORKOUT
Please let me know if you have
questions. May 23 1600 WU, 4x100-3x200-2x300-1x400 @ sub 5K pace with equal distance jog recovery, 1600 CD May 24 3 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 4-6 miles May 28 3 miles easy or rest May 29 4 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 miles easy June 01 1 mile WU, 3x1200 @ sub 5K pace with 400 jog recovery 1 mile CD June 02 Rest June 03 4-6 miles June 04 3 miles easy or rest June 05 4 miles 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 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 miles easy or rest June 12 4 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 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 6-8 miles June 18 3 miles easy or rest June 19 4 miles June 20 1600 WU, 4x200-3x300-2x400 @ sub 5K pace with equal distance jog recovery 1600 CD June 21 3 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 miles easy or rest June 26 4 miles June 27 1600 WU, 2x1600 @ 5K pace with 400 walk recovery 1600 CD June 28 3 miles easy June 29 1 mile WU Predicted Time 2 mile, 1 mile CD June 30 Rest July 01 4 miles July 02 2 miles July 03 Rest July 04 Jackson 5K Race including at least 1 mile WU and 1 mile CD July 05 3 miles easy July 06 4 miles July 07 Rest July 08 6-8 miles July 09 3 miles easy or rest July 10 4 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 miles easy July 13 1 mile WU, 2 miles fast, 1 mile CD July 14 Rest July 15 6-8 miles July 16 3 miles easy or rest July 17 4 miles July 18 1600 WU, 3x1600 @ 5K pace with 400 walk recovery 1600 CD July 19 3 miles easy July 20 1600 WU 12x1 minute hard/2 minutes easy, 1 mile CD July 21 4 miles July 22 Rest July 23 Spillway Classic 3 mile race including at least 1 mile WU and 1 mile CD July 24 3 miles easy or rest 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 miles easy July 27 1 mile WU, 3 miles fast, 1mile CD July 28 Rest July 29 6-8 miles July 30 3 miles easy or rest July 31 4 miles 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 miles easy August 03 1 mile WU, 3 miles fast, 1mile CD August 04 Rest August 05 6-8 miles August 06 3 miles easy August 07 4 miles August 08 1600 WU, 10x1 minute hard/2 minutes easy, 1600 CD August 09 3 miles easy August 10 1 mile WU, 3x1 mile @ 5K pace with 400 walk recovery, 1 mile CD August 11 Rest August 12 6-8 miles August 13 3 miles easy or rest August 14 4 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 6-8 miles August 20 3 miles easy or rest August 21 4 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 miles easy August 24 1 mile WU, 2 miles fast, 1mile cd August 25 Rest August 26 6-8 miles August 27 3 miles easy August 28 4 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 4 miles September 01 3 miles September 02 2 miles September 03 Rest September 04 Labor Day 5K including at least a 1 mile WU and 1 mile CD |
