7

Training Schedule - Week 1

Suggested Sequence - Speed Training
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Endurance or
Rest
Drills
Compound
Set
General
Strength
Flexibility
Endurance or
Rest

Drills
Interval
General
Strength
Flexibility
Drills
Hill Run
Flexibility
Endurance or
Rest
Drills
Long Run
Flexibility
Running Workouts
Workout Description
Endurance 5K Emphasis - 2 to 4 miles or 3K to 6.5K at endurance pace
10K Emphasis - 3 to 7 miles or 5K to 11K at endurance pace
Half Marathon Emphasis - 4 to 8 miles or 6.5K to 13K at endurance pace
Marathon Emphasis - 4 to 10 miles or 6.5K to 16K at endurance pace
Compound Set 5K Emphasis - Run 3800 meters at endurance pace, then 1200 meters at LT pace fol-
lowed by 200 meters at speed pace. No rest between components.
10K Emphasis - Run 7000 meters at endurance pace, then 3000 meters at LT pace fol-
lowed by 400 meters at speed pace. No rest between components.
Half Marathon Emphasis - Run 7K at endurance pace, then 2K at LT pace followed by
1K at speed pace. No rest between components.
Marathon Emphasis - Run 10K at endurance pace, then 2K at LT pace followed by 1K
at speed pace. No rest between components.
Interval 5K Emphasis - 8 x 200 meter repeats at speed pace. 2 minutes rest between repeats
10K Emphasis - 8 x 200 meter repeats at speed pace. 2 minutes rest between repeats
Half Marathon Emphasis - 8 x 200 meter repeats at speed pace. 2 minutes rest be-
tween repeats
Marathon Emphasis - 8 x 200 meter repeats at speed pace. 2 minutes rest between
repeats
Hill Run 5K Emphasis - Run 2 miles or 3K over rolling terrain at endurance pace
10K Emphasis - Run 2 miles or 3K over rolling terrain at endurance pace
Half Marathon Emphasis - Run 2 miles or 3K over rolling terrain at endurance pace
Marathon Emphasis - Run 2 miles or 3K over rolling terrain at endurance pace
8 Speed Training for Distance Runners - Competitive Level
Running Workouts
Workout Description
Fast Finish Long
Run
5K Emphasis - Run 3 miles or 5K. Run the frst 2 miles or 3K at endurance pace and the
fnal 1 mile or 2K at race pace. Finish this run with 200 meters at sprint pace
10K Emphasis - Run 6 miles or 10K. Run the frst 5 miles or 8K at endurance pace and
the fnal 1 mile or 2K at race pace. Finish this run with 200 meters at sprint pace
Half Marathon Emphasis - Run 6 miles or 10K. Run the frst 5 miles or 8K at endurance
pace and the fnal 1 miles or 2K at race pace. Finish this workout with 400 meters at
sprint pace
Marathon Emphasis - Run 8 miles or 13K. Run the frst 6 miles or 10K at endurance
pace and the fnal 2 miles or 3K at race pace
Strength/Drills/Flexibility
Workout Description
General Strength Perform one set of general strength 1
Plyometrics None
Drills Perform one set of drills
Flexibility Perform one set of general fexibility