Off-Season

2014
Workouts

Easy Run Days

Long Runs

Suggested NO Run-Days

JANUARY
S

10 Days of Running

FEBRUARY

12-13 Days of Running

S
1

10

11

12

13

14

15

16

17

18

10

11

12

13

14

15

19

20

21

22

23

24

25

16

17

18

19

20

21

22

26

27

28

29

30

31

23

24

25

26

27

28

GOAL: Light Re-Introduction of Running

SLOW Jogs + SHORT Distances

MARCH
S

APRIL
T

14-15 Days of Running

10

11

12

10

11

12

13

14

15

13

14

15

16

17

18

19

16

17

18

19

20

21

22

20

21

22

23

24

25

26

23

24

25

26

27

28

29

27

28

29

30

30

31

GOAL: Base-Building (Longer, still SLOW)

MONTH OF REST-- Most Important Month of Year

MAY
S

13-15 Days of Running

8-10 Days of Running

JUNE
T

10

10

11

12

13

14

11

12

13

14

15

16

17

15

16

17

18

19

20

21

18

19

20

21

22

23

24

22

23

24

25

26

27

28

25

26

27

28

29

30

31

29

30

Slowly Coming Back to Running

16 Days of Running

Solid Base Training (Mileage Increase)

JULY
S

AUGUST

10

11

12

13

14

15

16

17

18

19

10

11

12

13

14

15

16

20

21

22

23

24

25

26

17

18

19

20

21

22

23

27

28

29

30

31

24

25

26

27

28

29

30

19 Days of Running

Introduction of Tempos + Strength Work

31

19 Days of Running

Introduction of Speed (Lessening of Mileage)

January
Easy Run
Long Run
Workout(s)

February
Easy Run(s)
Long Run
Workout(s)

March
Easy Run(s)
Long Run
Workout(s)

April
Easy Run
Long Run
Workout(s)

May
Easy Run(s)
Long Run
Workout(s)

June
Easy Run(s)
Long Run
Workout(s)

July
Easy Run(s)
Long Run
Workout(s)

August
Easy Run(s)
Long Run
Workout(s)

Suggested Minutes
10-15 (straight)
none
none

Suggested Pace
9:30 min/mile

Notes:
ease back into the running routine
try to get on a regular schedule
NO cross training/lifting!

Suggested Minutes
10-18 (straight)
20 (straight)
none

Suggested Pace
9:30 min/mile
10:15 min/mile

Notes:
Minimal cross training

Suggested Minutes
15-20 (straight)
25 (straight)
none

Suggested Pace
9:30 min/mile
10:15 min/mile

Notes:
Minimal cross training

Suggested Minutes
20
none
none

Suggested Pace
9:30 min/mile

Notes:
by this point 20min runs
should feel pretty easy!
make sure this is a rest month!

Suggested Minutes
15-20 (straight)
25 (straight)
2 Miles (16 minutes)

Suggested Pace
9:30 min/mile
10:15 min/mile
8:00min/mile

Notes:
Minimal cross training

Suggested Minutes
20-25 (straight)
25-30 (straight)
Three Miles
3x 1 mile
Suggested Minutes
20-25 (straight)
30-35 (straight)
Three Miles
4x 1 mile
8x 400 meters
Suggested Minutes
20-25 (straight)
30-35 (straight)
Three Miles
4x 1 mile
Hills
8x 400 meters

Suggested Pace
9:00 min/mile
10:10 min/mile
8:30min/mile
7:30 min/mile
Suggested Pace
8:45 min/mile
10:10 min/mile
8:00min/mile
7:30 min/mile
90 seconds
Suggested Pace
8:30 min/mile
10:00 min/mile
7:30min/mile
7:15 min/mile
to be determined
80 seconds

Tempo Run
Notes:
Longer and Faster
Longer
Tempo Run
8-10 minute rest in between
Notes:
Faster Pace
Longer
Tempo Run
8-10 minute rest in between
1-2 minutes rest in between
Notes:
Faster Pace
Faster Pace
Tempo Run
8-10 minute rest in between
at PRACTICE
1-2 minutes rest in between