Monday – easy run, Tuesday – easy run or cross train (bike, hike, walk), swim, Wednesday – intervals on the road or track or do a hilly run, Thursday – rest day, Friday – easy run, Saturday – easy run or cross train, Sunday longer run.
Same as week one except your total mileage for the week should increase by 10-15%. You can switch up a rest day with an easy run day, just be sure you leave at least three non-quality workout days between your two quality days.
Same idea. Up your weekly miles by 10-15% and follow the same pattern of quality days followed by easier days.
Same schedule except run comfortably during your quality workouts (no huffing and puffing) and decrease your weekly mileage from week 3 by 20%. Be patient and let your body take a break during week 4.
Follow same weekly pattern as weeks 1 – 4, increase weekly mileage by 10-15% and cut back on quality workout effort and on weekly mileage from week 7 by 20%.
Follow same weekly pattern for the third 4-week block except week 12 is “taper week”.
Monday and Tuesday – easy run < 6 miles followed by 4 - 8 x 50-100 meter “strides” (accelerations to a little faster than race pace)
Wednesday – “fartlek” = after warm-up jog of not more than 1 mile, then run alternating bouts of 1-2 minutes at race pace, followed by 1-2 minutes jogging, ending with a cool-down of not more than 1 mile, for a total of between 5 – 10 miles, depending on your fitness level. Less is always better than more during “taper week” but you also want to run short bursts at race pace.
Thursday – Saturday: no more than 3 miles easy run with 4 – 8 x 50-100 meter ”strides”. Run “tall” and relax…
Jimmy’s Magic Formula may look very familiar to you or it may look like Greek. Feel free to post questions on the “Ask Jim” blog or email me directly with questions about your training.