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7

Training Schedule - Week 1

Suggested Sequence - Speed TrainingMonday Tuesday Wednesday Thursday Friday Saturday Sunday

Endurance orRest

Drills

CompoundSet

GeneralStrength

Flexibility

Endurance orRest

Drills

Interval

GeneralStrength

Flexibility

Drills

Hill Run

Flexibility

Endurance orRest

Drills

Long Run

Flexibility

Running WorkoutsWorkout 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 by1K at speed pace. No rest between components.

Marathon Emphasi s - Run 10K at endurance pace, then 2K at LT pace followed by 1Kat 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

repeatsHill 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

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8 Speed Training for Distance Runners - Competitive Level

Running WorkoutsWorkout Description

Fast Finish LongRun

5K Emphasis - Run 3 miles or 5K. Run the rst 2 miles or 3K at endurance pace and thenal 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 rst 5 miles or 8K at endurance pace andthe nal 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 rst 5 miles or 8K at endurancepace and the nal 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 rst 6 miles or 10K at endurancepace and the nal 2 miles or 3K at race pace

Strength/Drills/FlexibilityWorkout Description

General Strength Perform one set of general strength 1Plyometrics None

Drills Perform one set of drillsFlexibility Perform one set of general exibility