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IV. 16 WEEK VETERAN TRAINING
PROGRAM
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Week 16
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-3
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Tuesday
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Interval
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6-10
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2 x (4 x 800m) @ 10K pace, 90 seconds recovery, 5 minutes
recovery between sets.
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Wednesday
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Distance
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5-8
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Thursday
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Tempo
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5-8
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Friday
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Distance
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7-10
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Saturday
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Distance
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5-8
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Sunday
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MLR
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13-16
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Steady, easy paced
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Range for week
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40-60
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Week 15
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-3
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Tuesday
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Interval
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8-11
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1 mile-2 mile-1 mile @ slightly slower than 10K effort,
4 and 7 minutes recovery.
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Wednesday
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Distance
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5-8
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Thursday
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Tempo
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8-11
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2x15 minutes @ marathon tempo, 5 minutes revovery.
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Friday
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Distance
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5-8
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Saturday
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Distance
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5-8
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Sunday
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Long
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15-18
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Steady, easy paced
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Range for week
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45-65
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Week 14
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-5
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Tuesday
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Interval
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8-11
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3 x (800m-600m-400m-200m), @ 5K-10K pace, 1 minute
recovery, 3-5 minutes between sets.
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Wednesday
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Distance
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5-8
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Thursday
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Tempo
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8-10
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2 x 15 minutes @ marathon tempo, 5 minutes recovery.
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Friday
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Distance
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5-8
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Saturday
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Distance
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5-8
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Sunday
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Long
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17-19
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Range for week
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50-70
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Week 13
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-3
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Tuesday
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Interval
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8-10
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5-7 x (1,000m), @ 10K pace, 2 minutes recovery
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Wednesday
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Distance
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4-7
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Thursday
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MLR
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10-12
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Friday
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Distance
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4-7
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Saturday
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Tempo
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6-9
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1x15 minutes, and 2 x10 minutes @ marathon tempo, 5
minutes recovery.
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Sunday
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Long
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13-16
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Easy long run
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Range for week
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45-65
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Week 12
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-3
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Tuesday
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Interval
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8-11
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3 x (2,000m) @ 10K pace, 3 minutes recovery.
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Wednesday
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Distance
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5-8
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Thursday
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Tempo
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10-12
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2 x 15 minutes @ marathon tempo, 5 minutes recovery.
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Friday
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Distance
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5-8
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Saturday
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Distance
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5-8
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Sunday
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Long
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17-20
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Run the middle 3 miles @ marathon tempo
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Range for week
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50-70
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Week 11
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-3
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Tuesday
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Interval
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7-10
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3 x (800m-600m-600m) @ 5K effort, 90 seconds recovery,
5 minutes between sets.
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Wednesday
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Distance
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5-8
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Thursday
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MLR
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10-13
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Friday
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Distance
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5-8
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Saturday
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Tempo
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6-10
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30-40 minutes continuous run @ marathon tempo
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Sunday
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Long
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13-16
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Easy, shorter long run this week
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Range for week
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45-70
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Week 10
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-5
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Tuesday
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Interval
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8-10
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2 x (4 x 800m) @ 10K pace, 90 sec. recovery, 5 minutes
recovery between sets.
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Wednesday
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Distance
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6-9
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Thursday
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Tempo
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6-9
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2 x 15 minutes @ marathon tempo, 5 minutes recovery.
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Friday
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Distance
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6-9
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Saturday
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Distance
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6-9
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Sunday
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Long
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18-21
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Run miles 9-12 @ marathon tempo
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Range for week
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50-70
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Week 9
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-3
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Tuesday
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Interval
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8-11
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3-4 (1,600m) @ 10K pace, 3 minutes recovery.
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Wednesday
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Distance
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7-10
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Thursday
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MLR
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10-13
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Friday
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Rest Day
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0-3
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Saturday
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Distance
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7-10
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Sunday
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Long
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20-23
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Easy, steady paced
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Range for week
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50-70
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Week 8
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-3
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Tuesday
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Interval
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8-11
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3 x (800m-600m-400m-200m), @ 5K-10k pace, 1 minute
recovery, 3-5 minutes between sets.
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Wednesday
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Distance
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5-8
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Thursday
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Tempo
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8-10
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2 x 20 minutes @ marathon tempo, 8 miniutes.
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Friday
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Distance
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5-8
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Saturday
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Distance
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3-7
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Easy day
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Sunday
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Race
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10-13
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10 to 13.1 miles
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Range for week
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40-60
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Week 7
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-3
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Tuesday
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Interval
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8-11
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5-7 x (1,000m), @ 10K pace, 2 minutes recovery.
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Wednesday
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Distance
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5-8
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Thursday
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MLR
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10-13
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Friday
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Distance
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5-8
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Saturday
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Distance
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5-8
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Sunday
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Long
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18-21
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Last 4 miles @ marathon tempo
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Range for week
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50-70
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Week 6
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-3
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Tuesday
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Interval
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8-11
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1 mile-2 mile-1 mile @ slightly slower than 10K effort,
4 and 7 minutes recovery.
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Wednesday
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Distance
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5-8
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Thursday
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Tempo
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8-10
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1 x 20 minutes & 1 x 10 minutes @ marathon tempo,
7 minutes recovery.
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Friday
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Distance
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5-8
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Saturday
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Distance
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3-7
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Easy day
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Sunday
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Race
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13-16
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13.1 to 20 miles
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Range for week
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40-60
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Week 5
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-5
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Tuesday
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Interval
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7-10
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3-4 x (1,600m) @ marathon tempo, 3 minutes recovery.
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Wednesday
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Distance
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5-7
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Thursday
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MLR
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10-13
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Friday
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Distance
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5-8
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Saturday
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Distance
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7-10
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Sunday
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Long
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15-19
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Easy paced
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Range for week
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50-70
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Week 4
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-5
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Tuesday
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Interval
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8-11
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2 x (4 x 800m) @ 10K pace, 90 seconds recovery, 5 minutes
recovery between sets.
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Wednesday
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Distance
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7-10
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Thursday
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Tempo
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10-12
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3 x 15 minutes @ marathon tempo, 5 minutes recovery.
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Friday
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Distance
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6-9
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Saturday
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Distance
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6-9
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Sunday
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Long
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19-22
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Last 4 miles @ marathon tempo
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Range for week
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55-75
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Week 3
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-3
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Tuesday
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Interval
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8-11
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3 x (2,000m) @ 10K pace, 3 minutes recovery
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Wednesday
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Distance
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5-7
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Thursday
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MLR
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10-13
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Friday
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Distance
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5-7
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Saturday
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Tempo
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8-11
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30-40 minutes continuous run @ marathon tempo
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Sunday
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Long
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15-18
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Easy, steady paced
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Range for week
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50-70
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Week 2
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Workout
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Mileage
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Description
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Monday
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Rest Day
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0-3
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Tuesday
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Interval
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7-9
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3 x (800m-600m-600m) @ 5K effort, 90 seconds recovery,
4 minutes between sets
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Wednesday
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Distance
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4-7
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Thursday
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Tempo
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7-10
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2 x 20 minutes @ marathon tempo, 8 minutes recovery.
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Friday
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Distance
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4-7
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Saturday
|
Distance
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4-7
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Sunday
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MLR
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10-13
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Easy paced
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Range for week
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35-55
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Week 1
|
Workout
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Mileage
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Description
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Monday
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Distance
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5-7
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Tuesday
|
Tempo
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7-10
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1 x (5,000m) @ marathon tempo
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Wednesday
|
Rest
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3-6
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Thursday
|
Tempo
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7-10
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5 x (1,000m) @ marathon tempo, 3:30 minutes recovery.
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Friday
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Rest
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3-6
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Saturday
|
Rest
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0-5
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Sunday
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0-5
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Range for week
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25-50
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Race
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26.2
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1 x 26.2 miles @ marathon pace
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