100m/200m/ Sprint Repeats:  After designated runs, follow with a series of sprints with the respective walk/jog recovery. Finish with the designated cool down of the listed day. First sets will begin with 4x100m and will progress up to 8x200m and then varies as you further build fitness and strength. Each 100m should be between 14-25 seconds depending on your level. Multiply respectively for longer distances.

• 100m with 300m walk/run recovery (100m Sprint, walk 100m, then jog the remaining 200m back to the start).
• 200m and above is followed w/ 200m jog recovery (no walking at this point).
• Followed by 800 meter, 1 Mile, or 2 Mile cool down.

Week

Dates

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Goal Miles

1

6/7 - 6/13

4-5M

Off

or

4M ER

4M ER

4M ER

Off

3-4M* Run as you feel

5M LR

20-25

2

6/14 – 6/20

4-5M

Off

or

4M ER

4M ER

5M ER

Off

3-4M RaYF

6M LR

25-30

3

6/21 – 6/27

4-5M

5M ER

5M ER

1M WU

1.5M TH

+ 2M ER

(4.5)

Off

4M RaYF

7M LR

25-30

4

6/28 – 7/4

4-5M

3M ER +

4x100m + 1M CD

(5)

5M ER

1M WU

1.5M TH

+ 2M ER

(4.5)

Off

5M RaYF

7M LR

25-30

5

7/5 – 7/11

4-5M

3M ER +

4x100m

1M CD

(5)

6M ER

1M WU

2M TH

+ 2M ER

(5)

Off

5M RaYF

7M LR

30-35

6

7/12 – 7/18

4-5M

3M ER

4x100m

1M CD

(5)

6M ER

1M WU

2M TH

+ 2M ER

(5)

Off

5M RaYF

8M LR

30-35

7

7/19 – 7/25

4-5M

4M ER

4x100M

1M CD

(6)

6M ER

1M WU

2M TH

+ 2M ER

(5)

Off

5M RaYF

8M LR

30-35

Week

Dates

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Goal Miles

8

7/26 – 8/1

4-5M

5M ER

6x100M

1M CD

(7)

7M ER

1M WU

20Min TH (3M)

+ 2M CD

(6)

Off

4-5M RaYF

9M LR

35-40

9

8/2 – 8/8

4-5M

5M ER

6x100M

1M CD

(7)

7M ER

1M WU

20Min TH

(3M)

+2M CD

(6)

Off

4-5M RaYF

9M LR

35-40

10

8/9 – 8/15

4-5M

5M ER

6x100M

1M CD

(7)

8M ER

1M WU

24Min TH (4M)

+2M CD

(7)

Off

4-5M RaYF

10M LR

40-45

11

8/16 – 8-22

4-5M

6x2Min Surge, 2Min Rec

8M ER

1M WU

24M TH

(4M)

+2M CD

(7)

Off

4-5M RaYF

Wild Duck 5k

2M WU

3M RACE

3-4M CD

40-45

12

8/23 – 8/29

8-10 LR

6M ER

8x100m +

2M CD

(10)

2M WU

5 - Mile Repeats

2M CD

Off

6M ER

4-5M RaYF

9M LR
OR
RACE

45-50

13

8/30 – 9/5

4-5M

6M ER

4x200M +

2M CD

(8)

2M WU

2M T

8x400-2M

1-2M CD

3M ER

8x200

2M CD

(7)

Off

4-5M RaYF

9 M LR

OR

RACE (2M WU, 3M, 2M CD)

40-45

14

9/6 – 9/12

4-5M

11M LR

5M ER

12x200 (2M)

1M CD

9M LR

Off

2M WU

24min TH

3M CD

(9)

7M ER

45-50

15

9/13 – 9/19

4-5M

11M LR

4M ER

8x400 (2M)

2M CD

7M ER

Off

2M WU

30min H/T (3-4M)

2M CD

Off

40-45

16

9/20 – 9/26

AM: 2M WU

5xM Repeats

4x400

2m CD

(11)

AM:

4M ER

8x100 (2)

2M CD

(8)

5M ER

8x100M

Strides

AM: 2M WU

4x2M T

(400M rec)

2M CD

(10)

4M ER

4x200m Strides – 1M

(5)

OFF

RACE (2M WU, 3M, 2M CD)

Or OFF

(7)

40-45

(With double runs = 45-60)

PM: 2-6M RaYF

PM: 2-5M RaYF

PM: 2-4M RaYF

PM: 2-5M RaYF

Off or 3M RaYF

8-20

17

9/27 – 10/03

AM: 4M ER

12x100M (2M)

2M CD

(7)

AM: 2M WU

2M H/T

6x800-3M

2M CD

(9)

7M ER

Off

AM: 2M WU

24min TH (3-4M)

2M CD

(8)

8M LR

7M ER

45-50

(With double runs = 50-70)

PM: 3-6M RaYF

PM: 3-7M RaYF

PM: 3-7M RaYF

9-20

18

10/04 – 10/10

2M WU

24min TH

 (3-4M)

2M CD

(8)

8M LR

2M WU
5xM Repeats

1M CD

(8)

8M ER

Off

3-4M ER

RACE  (2m WU, 3M, 2M CD)

(7)

40-45

(With double runs = 45-60)

PM: 2-6M RaYF

PM: 2-6M RaYF

PM: 2-6M RaYF

6-18

19

10/11 – 10/17

6M ER

4x200,

4x100 (2M)

1M CD

(9)

2M WU

3-4M T/H

2-5M CD

(11)

7-8M ER

6x100m Strides

(1M)

(9)

5M ER

Off

3-4M ER

RACE (2M WU, 3M, 2M CD)

(7)

40-45

20

10/18 – 10/24

8M LR

2M WU

m = 1600,

1200, 800, 400, 1600

2M CD

(7)

6M ER

OR

Off

2M WU

7M Surge Workout

2M CD

(11)

5M ER

OR

Off

3-4M ER

RACE (2M WU, 3M, 2M CD)

(7)

40-45

21

10/25 – 10-31

ER 5M

8x300M

(2M)

1M CD

(8)

2M WU

1M

3M Indian Run

400M

2M CD

(8)

6-7M ER

8x100M -1 M

(8)

2M WU

2x Mile Repeats

4x400m-1M

2M CD

(9)

Off

Off

10 - 13M LR

40-45

22

11/1 – 11/7

2M WU

12x400m + 400m recovery in between (6M)

2M CD

(10)

5M ER

6M ER

8x200M

(8)

2M WU

4M TH

3x200M (1M)

2M CD

(9)

Off

3-4M ER

RACE

(2M WU, 3M, 2M CD)

(7)

40-45

23

11/8 – 11/14

5M ER

2M WU

4x800,

2x1600

4x400

(5M)

2M CD

(9)

5M ER

3M ER

4x100

4x200

(2 M)

2M CD

(7)

Off

3-4M ER

RACE

USATF Championships

(2M WU, 3M, 2M CD)

(7)

35-40

24

11/15 – 11/21

4M ER

2M WU

4x400

2x800

1x1600

(3M)

2M CD

(7)

4M ER

3M ER

4x200

(1M)

2M CD

(6)

Off

3-4M ER

7M LR

30-35

25

11/22 – 11/28

4M ER

2M ER

4x100M

(1 M)

1M CD

(4)

Off

OR

4M ER

3-4M ER

RACE
Turkey Trot

(2M WU, 3M, 2M CD)

(7M)

3M ER

Off

20-25