| Salt Lake Running Company, 3142 S Highland Dr. SLC, UT 84106 (801) 484-9144 | |||||||||||
| saltlakerunningco.com | |||||||||||
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Period 1 |
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| WK | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Details | |||
| 1 | OFF | run 15-30 min | walk or XT* | run 15-30 min | walk or XT | off/stretch** | 3 miles | XT days 15-30 min | |||
| 2 | OFF | run 20-35 min | walk or XT | run 20-35 min | walk or XT | off/stretch | 4 miles | XT days 20-35 min | |||
| 3 | OFF | run 25-40 min | walk or XT | run 25-40 min | walk or XT | off/stretch | 5 miles | XT days 25-40 min | |||
| 4 | OFF | run 15-30 min | walk or XT | run 15-30 min | walk or XT | off/stretch | 3 miles | XT days 15-30 min | |||
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Period 2 |
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| 5 | OFF | run 20-35 min | walk or XT | run 20-35 min | walk or XT | off/stretch | 6 miles | XT days 20-35 min | |||
| 6 | OFF | run 25-40 min | walk or XT | run 25-40 min | walk or XT | off/stretch | 7 miles | XT days 25-40 min | |||
| 7 | OFF | run 30-45 min | walk or XT | run 30-45 min | walk or XT | off/stretch | 8 miles | XT days 30-45 min | |||
| 8 | OFF | run 20-35 min | walk or XT | run 20-35 min | walk or XT | off/stretch | 4 miles | XT days 20-35 min | |||
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Period 3 |
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| 9 | OFF | run 25-40 min | walk or XT | run 25-40 min | walk or XT | off/stretch | 10-12 miles | XT days 20-35 min | |||
| 10 | OFF | run 15-30 min | walk or XT | run 15-30 min | walk or XT | off/stretch | 5-6 miles | XT days 15-30 min | |||
| 11 | OFF | run 15-30 min | walk or XT | run 15-30 min | off/stretch | OFF | SLC 1/2 | XT days 15-30 min | |||
| *XT stands for cross training. These activities are areobic based activities which include swimming, biking/spinning, aerobics, bodypump, etc. | |||||||||||
| **Off/stretch days are resting and/or stretching which could include yoga, pilates, etc (Do nothing that would cause excessive soreness or fatigue). | |||||||||||
| Training weeks can be changed to run tues/thurs and walk/ XT mon/wed if necessary. Always alternate a day of running with a day of walk/XT. | |||||||||||
| Bolded weeks are rest weeks. These weeks are designed to give you time to "absorb" your training. Doing less on these weeks is mandatory! | |||||||||||
| The walk/xt days are extremely important for consistency, injury prevention and overall aerobic fitness. If you lift weights earlier in the week is better. | |||||||||||
| When in doubt ALWAYS choose lower end of times and mileage and remember a little walking early saves a lot of crawling later. | |||||||||||
| HAVE FUN and GOOD LUCK! | |||||||||||