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Wise Running

Train smart, eat well, and enjoy the run.

Ebook Training Plans

Since the training plans would not fit into the ebook format in their intended form, I have posted them here for you to look through.

boston and Knoxville

Medals: My first Marathon and My First Boston Marathon

On this one page, I have included the training plan for:

  • Walking to Running a 5K
  • Racing a 5K
  • Racing a 10K
  • Racing a Half Marathon
  • Racing a Marathon

Make sure that you follow the advice given in the book in the “Following My Training Plans” section!

____________

Training – Walking to Running a 5K  
For those already comfortable walking a 5K.

Week

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

1

Walk 3 miles briskly

2 Miles Total = walk 5 minutes,   then alternate  between  running for
30 seconds and walking  for
2 minutes

.

Walk 3 miles briskly

2 Miles Total = walk 5 minutes,   then alternate  between  running for
30 seconds and walking  for
2 minutes

Walk 4 miles briskly

Rest

2 Miles Total = walk 5 minutes,   then alternate  between  running for
30 seconds and walking  for
2 minutes

2

Walk 3 miles briskly

2.5 Miles Total = walk 5 minutes,   then alternate  between  running for
45 seconds and walking  for
2 minutes

.

Walk 3 miles briskly

2.5 Miles Total = walk 5 minutes,   then alternate  between  running for
45 seconds and walking  for
2 minutes

Walk 5 miles briskly

Rest

2.5 Miles Total = walk 5 minutes,   then alternate  between  running for
45 seconds and walking  for
2 minutes

3

Walk 3 miles briskly

3 Miles Total = walk 5 minutes,   then alternate  between  running for
1 minute and walking  for
2 minutes

.

Walk 3 miles briskly

3 Miles Total = walk 5 minutes,   then alternate  between  running for
1 minute and walking  for
2 minutes

Walk 5 miles briskly

Rest

3 Miles Total = walk 5 minutes,   then alternate  between  running for
1 minute and walking  for
2 minutes

4

Walk 3 miles briskly

3 Miles Total = walk 5 minutes,   then alternate  between  running for
1.5 minutes & walking  for
2 minutes

Walk 3 miles briskly

3 Miles Total = walk 5 minutes,   then alternate  between  running for
1.5 minutes & walking  for
2 minutes

Walk 5 miles briskly

Rest

3 Miles Total = walk 5 minutes,   then alternate  between  running for
1.5 minutes & walking  for
2 minutes

5

Walk 3 miles briskly

3 Miles Total = walk 5 minutes,   then alternate  between  running for
2 minutes & walking  for
2 minutes

Walk 3 miles briskly

3 Miles Total = walk 5 minutes,   then alternate  between  running for
2 minutes & walking  for
2 minutes

Walk 5 miles briskly

Rest

3 Miles Total = walk 5 minutes,   then alternate  between  running for
2 minutes & walking  for
2 minutes

6

Walk 3 miles briskly

3 Miles Total = walk 5 minutes,   then alternate  between  running for
2 minutes & walking  for
1 minute

Walk 3 miles briskly

3 Miles Total = walk 5 minutes,   then alternate  between  running for
2 minutes & walking  for
1 minute

Walk 5 miles briskly

Rest

3 Miles Total = walk 5 minutes,   then alternate  between  running for
2 minutes & walking  for
1 minute

7

Walk 3 miles briskly

3 Miles Total = walk 5 minutes,   then alternate  between  running for
2.5 minutes & walking  for
30 seconds

Walk 3 miles briskly

3 Miles Total = walk 5 minutes,   then alternate  between  running for
2.5 minutes & walking  for
30 seconds

Walk 5 miles briskly

Rest

3 Miles Total = walk 5 minutes,   then alternate  between  running for
2.5 minutes & walking  for
30 seconds

8

Walk 3 miles briskly

3 Miles Total = walk 5 minutes,   then run the rest of the way

Walk 3 miles briskly

3 Miles Total = walk 5 minutes,   then run the rest of the way

5 minute Walk and then run 1 mile

Rest

5 minute walk for warmup & then
Run a 5K RACE

Training to Race a 5K 
For those who are already comfortable running a 5K.

Week

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

1

5 miles

1 mile EZ

3 miles

3 mile tempo

3 miles

Rest

800m intervals

2

5 miles

1 mile EZ

3 miles

400 m repeats

3 miles

Rest

3 mile Fartleks

3

5 miles

1 mile EZ

3 miles

3 mile tempo

3 miles

Rest

800m intervals

4

6 miles

1 mile EZ

3 miles

400 m repeats

4 miles

Rest

5K   RACE

5

6 miles

1 mile EZ

3 miles

4 mile tempo

4 miles

Rest

4 mile Fartleks

6

7 miles

1 mile EZ

3 miles

400 m repeats

4 miles

Rest

800m intervals

7

7miles

1 mile EZ

3 miles

4 mile tempo

4 miles

Rest

5 mile Fartleks

8

5 miles

1 mile EZ

3 miles

3 mile tempo

Rest

Rest

5K RACE

Training to Race a 10K 
For those who are already comfortable racing a 5K.

Week

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

1

5 miles

1 mile EZ

3 miles

3 mile tempo

3 miles

Rest

800m intervals

2

6 miles

1 mile EZ

3 miles

400 m repeats

3 miles

Rest

3 mile Fartleks

3

7 miles

1 mile EZ

3 miles

3 mile tempo

4 miles

Rest

800m intervals

4

8 miles

1 mile EZ

4 miles

400 m repeats

4 miles

Rest

5K   RACE

5

4 miles

1 mile EZ

4 miles

4 mile tempo

5 miles

Rest

4 mile Fartleks

6

9 miles

1 mile EZ

4 miles

400 m repeats

5 miles

Rest

800m intervals

7

10miles

1 mile EZ

4 miles

4 mile tempo

4 miles

Rest

5 mile Fartleks

8

5 miles

1 mile EZ

3 miles

3 mile tempo

Rest

Rest

10K   RACE

Training Plan: Half Marathon  
For those already comfortable running at least 6 miles.

Week

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

1

5 miles

Rest  or Cross-Train

3 miles

3 mile tempo

3 miles

Rest

800m intervals

2

6 miles

Rest   or Cross-Train

3 miles

400 m repeats

3 miles

Rest

3 mile Fartleks

3

7 miles

Rest   or Cross-Train

3 miles

3 mile tempo

3 miles

Rest

800m intervals

4

8 miles

Rest   or Cross-Train

3 miles

400 m repeats

3 miles

Rest

10K   RACE

5

5 miles

Rest   or Cross-Train

4 miles

4 mile tempo

4 miles

Rest

4 mile Fartleks

6

9 miles

Rest   or Cross-Train

4 miles

400 m repeats

4 miles

Rest

800m intervals

7

10miles

Rest   or Cross-Train

4 miles

5 mile tempo

4 miles

Rest

5 mile Fartleks

8

11 miles

Rest  or Cross-Train

4 miles

400 m repeats

2 miles

Rest

10K   or 10 miles RACE

9

5 miles

Rest   or Cross-Train

5 miles

5 mile tempo

4 miles

Rest

800m intervals

10

12 miles

Rest   or Cross-Train

5 miles

400 m repeats

4 miles

Rest

5 mile Fartleks

11

12 miles

Rest   or Cross-Train

5 miles

5 mile tempo

4 miles

Rest

800m intervals

12

10 miles

Rest

5 miles

3 mile Tempo

1 mile

Rest

Half   Marathon

Training Plan: Marathon 
For those already comfortable racing a half marathon.

Week

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

1

9 miles

1 mile  or   Cross-Train

3 miles

3 mile tempo

3 miles

Rest

800m intervals

2

10 miles

1 mile  or   Cross-Train

3 miles

400 m repeats

3 miles

Rest

3 mile Fartleks

3

5 miles

1 mile  or   Cross-Train

3 miles

3 mile tempo

3 miles

Rest

800m intervals

4

11 miles

1 mile  or   Cross-Train

3 miles

400 m repeats

3 miles

Rest

10K RACE

5

12 miles

1 mile  or   Cross-Train

4 miles

4 mile tempo

4 miles

Rest

4 mile Fartleks

6

7miles

1 mile  or   Cross-Train

4 miles

400 m repeats

4 miles

Rest

800m intervals

7

13 miles

1 mile  or   Cross-Train

4 miles

5 mile tempo

4 miles

Rest

5 mile Fartleks

8

14 miles

1 mile  or   Cross-Train

4 miles

400 m repeats

2 miles

Rest

Half Marathon

9

5 miles

1 mile  or   Cross-Train

5 miles

5 mile tempo

4 miles

Rest

800m intervals

10

15 miles

2 miles

5 miles

8 miles

4 miles

Rest

5 mile Fartleks

11

17 miles

2 miles

7 miles

5 mile tempo

4 miles

Rest

800m intervals

12

18 miles

2 miles

5 miles

3 mile Tempo

1 mile

Rest

10K RACE

13

12 miles

2 miles

7 miles

8 miles

4 miles

Rest

6  miles at Goal   Pace

14

20 miles

2 miles

5 miles

4 mile tempo

4 miles

Rest

5 mile Fartleks

15

14 miles

2 miles

7 miles

8 miles

4 miles

Rest

6  miles at Goal   Pace

16

20 miles

2 miles

5 miles

4 mile tempo

4 miles

Rest

5 mile Fartleks

17

14 miles

2 miles

4 miles

8 miles

4 miles

Rest

8 miles

18

10 miles

2  miles

4 miles

3 miles

Rest

Rest

1-2 miles

Marathon Sunday!
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