|
III. 16 WEEK ROOKIE TRAINING
PROGRAM
|
|
|
Week 16
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-3
|
|
|
Tuesday
|
Interval
|
6-10
|
2 x (3 x 800m) @ 10K pace, 90 seconds recovery, 5 minutes
recovery between sets.
|
|
Wednesday
|
Distance
|
4-6
|
|
|
Thursday
|
Tempo
|
4-6
|
|
|
Friday
|
Distance
|
7-8
|
|
|
Saturday
|
Distance
|
5-6
|
|
|
Sunday
|
MLR
|
12-14
|
Steady, easy paced
|
|
Range for week
|
40-50
|
|
|
|
|
Week 15
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-3
|
|
|
Tuesday
|
Interval
|
8-11
|
1 mile-2 mile-1 mile @ slightly slower than 10K effort,
4 and 7 minutes recovery.
|
|
Wednesday
|
Distance
|
5-8
|
|
|
Thursday
|
Tempo
|
6-8
|
1x15 minutes @ marathon tempo
|
|
Friday
|
Distance
|
4-6
|
|
|
Saturday
|
Distance
|
4-6
|
|
|
Sunday
|
Long
|
14-16
|
Steady, easy paced
|
|
Range for week
|
40-55
|
|
|
|
|
Week 14
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-4
|
|
|
Tuesday
|
Interval
|
8-11
|
2 x (800m-600m-400m-200m), @ 5K-10K pace, 1 minute
recovery, 3-5 minutes between sets.
|
|
Wednesday
|
Distance
|
5-6
|
|
|
Thursday
|
Tempo
|
8-10
|
2 x 15 minutes @ marathon tempo, 5 minutes recovery.
|
|
Friday
|
Distance
|
4-6
|
|
|
Saturday
|
Distance
|
5-8
|
|
|
Sunday
|
Long
|
15-17
|
|
|
Range for week
|
45-60
|
|
|
|
|
Week 13
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-3
|
|
|
Tuesday
|
Interval
|
7-9
|
5 x (1,000m), @ 10K pace, 2 minutes recovery.
|
|
Wednesday
|
Distance
|
4-7
|
|
|
Thursday
|
MLR
|
9-10
|
|
|
Friday
|
Distance
|
4-7
|
|
|
Saturday
|
Tempo
|
6-8
|
1 x 15 minutes, and 1 x 10 minutes @ marathon tempo,
5 minutes recovery.
|
|
Sunday
|
Long
|
12-14
|
Easy long run
|
|
Range for week
|
40-55
|
|
|
|
|
Week 12
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-3
|
|
|
Tuesday
|
Interval
|
8-10
|
3 x (2,000m) @ 10K pace, 3 minutes recovery.
|
|
Wednesday
|
Distance
|
5-8
|
|
|
Thursday
|
Tempo
|
7-9
|
1 x 20 minutes @ marathon tempo
|
|
Friday
|
Distance
|
5-8
|
|
|
Saturday
|
Distance
|
4-6
|
|
|
Sunday
|
Long
|
15-18
|
Run the middle 3 miles @ marathon tempo
|
|
Range for week
|
45-60
|
|
|
|
|
Week 11
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-3
|
|
|
Tuesday
|
Interval
|
7-10
|
3 x (800m-600m-600m) @ 5K effort, 90 seconds recovery,
5 minutes between sets.
|
|
Wednesday
|
Distance
|
5-8
|
|
|
Thursday
|
MLR
|
10-11
|
|
|
Friday
|
Distance
|
4-6
|
|
|
Saturday
|
Tempo
|
6-10
|
30-40 minutes continuous run @ marathon tempo
|
|
Sunday
|
Long
|
12-14
|
Easy, shorter long run this week
|
|
Range for week
|
45-60
|
|
|
|
|
Week 10
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-4
|
|
|
Tuesday
|
Interval
|
8-10
|
2 x (4 x 800m) @ 10K pace, 90 sec recovery, 5 minutes
recovery between sets.
|
|
Wednesday
|
Distance
|
5-8
|
|
|
Thursday
|
Tempo
|
6-9
|
2 x 15 minutes @ marathon tempo, 5 minutes recovery.
|
|
Friday
|
Distance
|
5-8
|
|
|
Saturday
|
Distance
|
6-9
|
|
|
Sunday
|
Long
|
16-18
|
Run miles 9-12 @ marathon tempo
|
|
Range for week
|
45-60
|
|
|
|
|
Week 9
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-3
|
|
|
Tuesday
|
Interval
|
7-10
|
3 x (1,600m) @ 10K pace, 3 minutes recovery.
|
|
Wednesday
|
Distance
|
5-7
|
|
|
Thursday
|
MLR
|
11-12
|
|
|
Friday
|
Rest Day
|
0-3
|
|
|
Saturday
|
Distance
|
6-7
|
|
|
Sunday
|
Long
|
18-20
|
Easy, steady paced
|
|
Range for week
|
45-60
|
|
|
|
|
Week 8
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-3
|
|
|
Tuesday
|
Interval
|
8-10
|
3 x (800m-600m-400m-200m), @ 5K-10k pace, 1 minute
recovery, 3-5 minutes between sets.
|
|
Wednesday
|
Distance
|
4-6
|
|
|
Thursday
|
Tempo
|
8-10
|
2 x 15 minutes @ marathon tempo, 5 minutes recovery.
|
|
Friday
|
Distance
|
4-6
|
|
|
Saturday
|
Distance
|
3-7
|
Easy day
|
|
Sunday
|
Race
|
10-13
|
|
|
Range for week
|
40-55
|
|
|
|
|
Week 7
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-3
|
|
|
Tuesday
|
Interval
|
7-10
|
5 x (1,000m), @ 10K pace, 2 minutes recovery.
|
|
Wednesday
|
Distance
|
5-8
|
|
|
Thursday
|
MLR
|
10-11
|
|
|
Friday
|
Distance
|
4-6
|
|
|
Saturday
|
Distance
|
5-8
|
|
|
Sunday
|
Long
|
18-21
|
Last 4 miles @ marathon tempo
|
|
Range for week
|
50-65
|
|
|
|
|
Week 6
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-3
|
|
|
Tuesday
|
Interval
|
8-11
|
1 mile-2 mile-1 mile @ slightly slower than 10K effort,
4 and 7 minutes recovery.
|
|
Wednesday
|
Distance
|
4-6
|
|
|
Thursday
|
Tempo
|
8-10
|
1 x 20 minutes& 1 x 10 minutes @ marathon tempo,
8 minutes recovery.
|
|
Friday
|
Rest
|
0-3
|
|
|
Saturday
|
Distance
|
3-7
|
Easy day
|
|
Sunday
|
Race
|
13-16
|
10-20 mile race
|
|
Range for week
|
35-55
|
|
|
|
|
Week 5
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-5
|
|
|
Tuesday
|
Interval
|
7-10
|
3-4 x (1,600m) @ marathon tempo, 3 minutes recovery.
|
|
Wednesday
|
Distance
|
4-6
|
|
|
Thursday
|
MLR
|
10-12
|
|
|
Friday
|
Distance
|
4-6
|
|
|
Saturday
|
Distance
|
6-8
|
|
|
Sunday
|
Long
|
15-18
|
Easy paced
|
|
Range for week
|
45-65
|
|
|
|
|
Week 4
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-4
|
|
|
Tuesday
|
Interval
|
8-11
|
2 x (4 x 800m) @ 10K pace, 90 seconds recovery, 5 minutes
recovery between sets.
|
|
Wednesday
|
Distance
|
6-8
|
|
|
Thursday
|
Tempo
|
8-10
|
2 x 15 minutes @ marathon tempo, 5 minutes recovery.
|
|
Friday
|
Distance
|
4-6
|
|
|
Saturday
|
Distance
|
6-9
|
|
|
Sunday
|
Long
|
17-20
|
Last 4 miles @ marathon tempo
|
|
Range for week
|
50-65
|
|
|
|
|
Week 3
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-3
|
|
|
Tuesday
|
Interval
|
8-11
|
3 x (2,000m) @ 10K pace, 3 minutes recovery.
|
|
Wednesday
|
Distance
|
3-5
|
|
|
Thursday
|
MLR
|
10-12
|
|
|
Friday
|
Distance
|
4-6
|
|
|
Saturday
|
Tempo
|
8-10
|
30-40 minutes continuous run @ marathon tempo.
|
|
Sunday
|
Long
|
14-16
|
Easy, steady paced
|
|
Range for week
|
50-60
|
|
|
|
|
Week 2
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Rest Day
|
0-3
|
|
|
Tuesday
|
Interval
|
7-9
|
3 x (800m-600m-600m) @ 5K effort, 90 seconds recovery,
4 minutes between sets.
|
|
Wednesday
|
Distance
|
4-7
|
|
|
Thursday
|
Tempo
|
7-9
|
2 x 15 minutes @ marathon tempo, 5 minutes recovery.
|
|
Friday
|
Distance
|
4-7
|
|
|
Saturday
|
Rest
|
0-3
|
|
|
Sunday
|
MLR
|
10-13
|
Easy paced
|
|
Range for week
|
30-50
|
|
|
|
|
Week 1
|
Workout
|
Mileage
|
Description
|
|
Monday
|
Distance
|
3-5
|
|
|
Tuesday
|
Tempo
|
6-8
|
1 x (5,000m) @ marathon tempo
|
|
Wednesday
|
Rest
|
3-6
|
|
|
Thursday
|
Tempo
|
6-8
|
3 x (1,000m) @ marathon tempo, 4 minutes recovery.
|
|
Friday
|
Rest
|
3-6
|
|
|
Saturday
|
Rest
|
0-5
|
|
|
Sunday
|
Rest
|
0-5
|
|
|
Range for week
|
20-40
|
|
|
|
Race
|
26.2
|
1 x 26.2 miles @ marathon pace
|
