Beginner Training Program

Intermediate

Intermediate
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Mar 3-9 rest 5mi w/ 3mi LT pace Cross Train 5mi w/ 4x1/2 mi 1/4 mi R 5K pace 4mi @ 65% MHR 8 mi @ 75% MHR Cross Train
Mar 10-16 rest 6mi w/ 4mi@ LT pace Cross Train 5mi w/ 4x1/2 mi 1/4 mi R 5K pace 5mi @ 65% MHR 10 mi @ 75% MHR Cross Train
Mar 17-23 rest 6mi w/ 4mi@ LT pace Cross Train 7mi w/ 3x1 mi 3 min R 10 mi pace 4mi @ 65% MHR 4X45 sec pickups 8mi w/ 6mi @ 75% MHR + 1 mi LT pace Cross Train
Mar 24-30 rest 7mi w/ 5mi@ LT pace Cross Train 5 mi w/ 6 hill repeats 6mi @ 65% MHR 6X45 sec pickups 12mi w/ 11mi @ 75% MHR + 1 mi LT pace Cross Train
Mar 31-Apr 6 rest 6mi w/ 2x2 mi @ LT pace 4 min R Cross Train 5mi@ 65%MHR 3 mi very easy 10K race Cross Train
Apr 7-13 rest 6 mi w/ 4mi LT pace Cross Train 7mi w/ 3x1 mi @ 10K pace 3 min R 6 mi @ 65% MHR and 8x45 sec pickups 14 mi @ 75% MHR mile 8-10 @ LT pace Cross Train
Apr 14-20 rest 6mi w/ 6x1/4 mi @ 5K pace 1/4 mi R Cross Train 5mi @ 65%MHR 3 mi very easy 10 mile time trial goal pace Cross Train
Apr 21-27 rest 5mi w/ 3mi LT pace Cross Train 5mi w/ 2x1mi @ 5K pace 5 min R 4mi @ 65% MHR and 8x45 sec pickups 6 mi w/ 3mi @ 75% MHR + 3mi LT pace Cross Train
Apr 27-May 4 rest 5mi w/ 3mi @ 75%MHR Cross Train 4mi easy w/ 6x45 sec pickups rest 20 min easy Broad St. RACE