Week One:

Monday: Try to do this at the first of the week.  Warm up 5 minutes easy then stretch and then time yourself on one mile at a good clip.  Don’t go out too fast but get an idea of where you are now.  Then afterwards record time and cool down 15 minutes.

Tuesday:  Off day or easy 30-minute aerobic workout

Wednesday: Jog 20-30 minutes then do 10 minutes of strengthening work.  Either in a gym with free weights or machines, or use home equipment including exercises like wall sits, wall pushups, crunches etc.

Thursday: Off or 30 minutes of jogging normal pace for 10 minutes, then running faster pace for 10 minutes then cooling down to easy jog 10 minutes

Friday:  Off or 15 –30 minutes strength work

Saturday: Longer run/jog If your normal is 3 miles up it to 3½ or if 4 miles to 4 ½ etc.

Sunday:  Your choice maybe a quick walk with friends who don’t run.

Week Two:

Monday: Interval day.  Try warming up and stretching a little then run 2 minutes easy then 1 minute hard, then 1 easy and 1 hard repeat the 1 easy/hard for 12 minutes then cool down 10-15 minutes and stretch. Your one minute hard parts should be what you would like your race pace to be.  If you normall run 8 minute pace or 9 minute pace, then make the minute pickups be close to 7 minute pace or 8 minute pace depending on what your normal pace is.  They is key is to now totally walk on the easy parts, but to keep up the easier jog pace. 

Tuesday: Choice of aerobic work for 20-30 minutes then do 15 minutes of weights

Wednesday:  Run normal pace 25-35 minutes

Thursday: Try a stretching/strengthening class, tape, or create your own.

Friday: Off

Saturday: Long run/jog day Keep same as last week, but pick up last ½ mile a little bit.  Make sure you cool down by walking a couple of minutes and stretch good. For many folks today will be 3-5 miles.

Sunday: Family fun day? Remember that if someone asked you on your deathbed if you had more time what you would have done, you wouldn’t say worked more at the office.  Take time for family and children now.

Week Three:

Monday: Today try  a ladder workout.  Do a nice 5 minute warm-up and stretch then do one minute easy 1 minute hard, two easy paced minutes, 2 hard pace, 3 at a easier pace, and 3 minutes at a quicker than normal pace.  Two minutes easy, 2 harder, one easy minute one hard paced then walk/jog easy for 5-10 minutes and stretch.

Tuesday: Yoga class?  Or try 30 minutes of alternating stretch with strengthening exercise.

Wednesday: 30-minute easy jog/run  Think of keeping nice and tall and keeping your shoulders down and relaxed.

Thursday: Try a circuit training session, with 2 or 3 aerobic stations like biking, stepper machine etc, with weights.  Do five minutes at each station for 30-40 minutes. I do this workout a lot on rainy days etc.  And you can even do intervals of one minute ez, with one minute hard on the bike station etc.

Friday: Off

Saturday: Run longer by ½ mile

Sunday:  Aerobic 30 minutes or weights.  And catch up in your journal.

Week Four:

Monday: One mile easy pace then 2 or 3 times ½ mile (800 meters) at a faster pace.  If your normal mile pace is 10 minutes, try running your half miles in 4:30-40 each with 2 minutes walking between.  Or if you normal pace is 8 minutes per mile then make the 800’s 3:30-3:45 pace.  After the half mile intervals cool down by jogging easy or walking fast 10 minutes and stretch good especially your lower legs.

Tuesday; Light workout

Wednesday: 30-35 minute run or use stationary bike and alternate 5 minutes at a easy pace with 2 minutes faster pace repeat 3 times and cool down.

Thursday: Weight lifting day 30 minutes

Friday: Off

Saturday: Longer run today and try to pick a fairly flat route where you can keep a nice steady pace.   Stretch extra long afterwards.

Sunday: Your choice or you can make up for a missed day.

Week Five:

Monday: Hilly loop workout.  Try to find a ¼ mile to ½ mile loop that has a hill or two in it.  After you warm up 5-10 minutes and stretch then do the loop where you run at a good effort to the top of the hill then jog slowly the down hill and flat.  Try to get in a good 30-40 minute workout

Tuesday: Circuit training 5 minutes aerobic, 5 minutes lifting for 30 minutes to 35 minutes total.  Stretch good afterwards

Wednesday: off 

Thursday:  Weights for 30 minutes  Include AB curls today

Friday:  off or light workout

Saturday: Up your long run by ½ mile  Today try a hillier route, but make sure to start off easy and stretch out real good after your run.

Sunday: Choice or workout, or go with family or friend on a hike?

Week Six:

Monday: Warm up 6-10 minutes with easy jogging and stretching, then alternate 1 minute easy with 45 second pick up at a good pace do this 4 times, then jog 2 minutes and do a longer 2 minute pick up then repeat the 45 second pick ups with 1 minute between for 2 or 4 more times.

Tuesday: Stretching tape, or class.  Easy does it

Wednesday:  Time yourself on a mile again.  Do a good warm up of 10-15 mintues then walk then jog another 10 minutes afterwards.  Compare times.  Try to do this on the same track/trail that you ran on 6 weeks ago.

Thursday:  Lift day try upping reps by 2  (3 sets of 12 instead of 10 on each exercise) 30 minutes of strength exercises. Stretch inbetween.

Friday: Off

Saturday/Sunday Try running at a good tempo the middle part of long run.  Like 1 mile easy the 2 miles at a good pace, then 1 mile easy or do 10 minutes easy 10 minutes quick 10 minutes easy.  One day go for 45 minutes walk.