How to Program 4 Days of Running in One Week

Sunday: Take Sunday to do aerobic work. This should be a pretty solid distance run, ranging between 5-10 miles based on your experience and level. This should always be an outdoor run to get the variation in terrain with hills and flat ground. Keep the same pace the entire run.

Monday: Run + Strength workout. I like this type of workout because it subconsciously forces you to correct muscle imbalances. Mixing strength with running is directly conducive to making your a better runner. High intensity strength training builds up your resistance to fatigue. It should be body weight exercises in between running.

Example Workout: Run 4 minutes at 6.5 – 1 minute to do 3 bear crawls with 2 push-ups each crawl
Run 3 minutes at 7.0 – 1 minute to do 3 bear crawls with 4 push-ups each crawl
Run 2 minutes at 8.0 – 1 minute to do 25 air squats
Run 5 minutes at 7.5
1 minute to do 25 air squats – Run 2 minutes at 8.2
45 second plank- Run 5 minutes at 7.7
45 second plank (27) – Run 3 minutes at 8.0
20 back lunges- Run 2 minute at 8.5
20 back lunges – Run 2 minute at 8.5
15 push ups – Run 3 minutes at 7.0

Tuesday: OFF – Or Cross train low impact (i.e yoga, swimming)

Wednesday: Speed work. This should be a track style workout (i.e. 400 meter repeats or 1 minute sprints on the treadmill)

Example Treadmill workout: 3 min light warmup THEN 8 400 meter repeats (rest 1 minute in between and climb in speed with each interval)
Outdoor intervals example workout:
1600(8 minutes) – 5k race pace – Walk 2 minutes
1600(8 minutes)- 5k race pace – Walk 2 minutes
800 meters = 3 Minutes
1 minute passive recovery
400 meter repeats – 2 minute sprint- 1 minute walk
REPEAT X6

Thursday: Fartlek Run. Three ways you can do this: One, on the treadmill and you run with your active recovery as an incline walk in between.

Example: Run 5 minutes at 6.0 – OPTIONAL 6.5 (11)(33)
Walk 4.0 on a 10.0 incline for 3 minutes (14)(36)
Run 4 minutes at 6.5 – OPTIONAL 7.0 (18)(40)
Walk 4.0 on a 10.0 incline for 3 minutes (21)(43)
Run 3 minutes at 7.0 – OPTIONAL 7.5 (24)(46)
Walk 4.0 on a 10.0 incline for 3 minutes (27)(49)
Walk 1 minute at 3.0
REPEAT X2

Two, an outdoor run,  switching between pacing the following: 1. Run (regular pace), 2. Light Recovery jog, 3. Tempo speed (threshold pace), 4. Sprint (400 meter pace).

1 minute light jog, 2 minute run
1 minute light jog , 5 minute run
2 minute active recovery , 1 minute sprint
1 Active recovery, 1 minute sprint
1 minute active recovery, 4 minute run
2 minute light jog, 3 minute tempo
1 minute active recovery, 3 minute tempo
1 minute active recovery, 1 minute sprint
5 minute run

Three: Replicate the outdoor run style, but on the treadmill.

1 minute 5.0, 2 minute 7.0 
1 minute 5.0 , 5 minute run at 7.5 
2 minutes at 6.0 , 1 minute sprint at 9.0
1 Active recovery at 5.5, 1 minute sprint at 9.5  
1 minute active recovery at 5.5, 4 minute run at 8.0
2 minute light jog at 5.0, 3 minute tempo at 8.5 
1 minute active recovery at 5.0, 3 minute tempo at 8.5
1 minute active recovery at 5.0, 1 minute sprint at 10.0
5 minute run at 7.0 

Friday: OFF

Saturday: TEMPO Run Steady Threshold pace (3 to 4 miles) and cross train after – lifting

 

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