Cross Train

MONDAY-EASY PACE GUIDE: 

GROUP A: 16-17 MIN MILE PACE
GROUP B: 13-14 MIN MILE PACE
GROUP C: 12-13 MIN MILE PACE
GROUP D: 10:30- 11:30…

Cross Train

MONDAY-EASY PACE GUIDE:

GROUP A: 16-17 MIN MILE PACE
GROUP B: 13-14 MIN MILE PACE
GROUP C: 12-13 MIN MILE PACE
GROUP D: 10:30- 11:30 MIN…

Cross Train

MONDAY-EASY PACE GUIDE:

GROUP A: 16-17 MIN MILE PACE
GROUP B: 13-14 MIN MILE PACE
GROUP C: 12-13 MIN MILE PACE
GROUP D: 10:30- 11:30 MIN…

50 min Run/Walk – No Intervals

TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS

ALL GROUPS WORK ON ENDURANCE AND WALK ONLY IF/WHEN NEEDED.
GOAL IS TO RUN STRAIGHT ON TUESDAYS, WITH NO…

4 Miles Run/Walk

TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS

ALL GROUPS WORK ON ENDURANCE AND WALK ONLY IF/WHEN NEEDED.
GOAL IS TO RUN STRAIGHT ON TUESDAYS, WITH NO…

Track Tuesday or 3-5 Miles Run/walk

TUESDAY-NO WALKS/NO INTERVALS/TEMPO RUNS

ALL GROUPS WORK ON ENDURANCE AND WALK ONLY IF/WHEN NEEDED.
GOAL IS TO RUN STRAIGHT ON TUESDAYS, WITH NO…

4 Miles Easy – LocoRio Run

WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN:

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

5 Miles Race Pace

WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN:

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

4 Miles Easy

WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN:

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

5 Miles – Hill Workout

THURSDAY-RACE PACE:

GROUP A: 14-15 MIN MILE PACE
GROUP B: 12-13 MIN MILE PACE
GROUP C: 10:30-11:30 MIN MILE PACE
GROUP D: 9- 10 MIN MILE…

4 Miles Run/Walk Runners Depot

Runner’s Depot Coral Springs 3-5 Miles Race Pace

THURSDAY-RACE PACE:

GROUP A: 14-15 MIN MILE PACE
GROUP B: 12-13 MIN MILE PACE
GROUP C: 10:30-11:30 MIN MILE PACE
GROUP D: 9- 10 MIN MILE…

RECOVERY DAY

FRIDAY-REST DAY!

OFF

Rest Day 🙂

OFF

Rest day 🙂

Weston 6 Miles Run/Walk

SATURDAYS: 🙂

TRAINING PACE ABOUT 1.5 TO 2 MINUTES SLOWER THAN RACE PACE

GROUP A: 15-16:30 MIN MILE PACE
GROUP B: 12:30-15 MIN MILE PACE
GROUP…

Recovery Day

Recovery Day

RECOVERY DAY

REST DAY! 🙂

Recovery Day

Rest Day 🙂

6 Miles Run/Walk

SATURDAYS:

TRAINING PACE ABOUT 1.5 TO 2 MINUTES SLOWER THAN RACE PACE

GROUP A: 15-16:30 MIN MILE PACE
GROUP B: 12:30-15 MIN MILE PACE
GROUP…

4.5 Miles easy

WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN:

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

5 Miles – Hill Workout or Runners Depot Run

THURSDAY-RACE PACE:

GROUP A: 14-15 MIN MILE PACE
GROUP B: 12-13 MIN MILE PACE
GROUP C: 10:30-11:30 MIN MILE PACE
GROUP D: 9- 10 MIN MILE…

All groups 6 Miles Run/Walk

TRAINING PACE ABOUT 1.5 TO 2 MINUTES SLOWER THAN RACE PACE

GROUP A: 15-16:30 MIN MILE PACE
GROUP B: 12:30-15 MIN MILE PACE
GROUP C: 11-12:30…

5 Miles – Easy

WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN:

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

Recovery Day

REST DAY! 🙂

5.5 Miles Easy

WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN:

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

Recovery Day

Rest Day 🙂

5 Miles – Easy

WEDNESDAY-EASY PACE (SEE ABOVE) OR CROSS TRAIN:

CROSS TRAINING IS GREAT FOR YOU! TRY A SPIN CLASS, YOGA, STRENGTH WORKOUTS, ETC
CROSS TRAINING…

2 Miles Easy OR CT

3 Miles or Tempo Run

Cross Train

3 Miles Race Pace

Rest Day

Rest Day 😀

Recovery

Recovery Day 🙂

Full: 6 Miles Half: 6 Miles

3 Miles Easy OR CT

4 Miles or Tempo Run

4 Miles Race Pace

4 Miles Easy or CT

5 Miles or Tempo Run

5 Miles Race Pace

Full: 10 Miles & Half: 10 Miles

5 Miles or Speed Training

5 Miles Easy or CT

6 Miles or Speed Training

6 Miles Race Pace

Full: 10 Miles & Half: 10 Miles

Full: 16 Miles & Half: 9 Miles

7 Miles or Speed Training

7 Miles Race Pace

Winter: 2 Miles Easy OR CT

Winter: 3 Miles

Winter: Cross Train

Winter: 3 Miles Race Pace

Winter: Rest Day

OFF

4. Miles Easy or CT

Winter: 3 Miles Easy OR CT

6 Miles

Winter: 4 Miles

6 Miles Race Pace

Winter: 4 Miles Race Pace

5 Miles

5 Miles Race Pace

Winter: 4 Miles Easy or CT

2 Miles Easy OR CT

Winter: 5 Miles

3 Miles or Track

Cross Train

Winter: 5 Miles Race Pace

3 Miles Race Pace-RD

REST DAY

Rest Day

Recovery

Recovery

3 Miles or Track

Cross Train

3 Miles Easy OR CT

Winter: 5 Miles or Speed Training

4 Miles Race Pace

Winter: 5 Miles Easy or CT

3 Miles Easy OR CT

Winter: 6 Miles or Speed Training

Winter: 6 Miles Race Pace

4 Miles Race Pace-RD

4 Miles Easy or CT

5 Miles or Track

5 Miles Race Pace

Recovery

4 Miles Easy or CT

Winter: 7 Miles or Speed Training

5 Miles or Track

5 Miles or Speed Training

Winter: 7 Miles Race Pace

5 Miles Race Pace-RD

5 Miles Easy or CT

5 Miles or Speed Training

6 Miles or Speed Training

Winter: 8 Miles Race Pace

6 Miles Race Pace

Recovery

Winter: 4 Miles Easy or CT

5 Miles Easy or CT

Winter: 6 Miles

6 Miles or Speed Training

Winter: 6 Miles Race Pace

6 Miles Race Pace-RD

Recovery

Winter: 5 Miles

7 Miles or Speed Training

Winter: 5 Miles Race Pace

7 Miles Race Pace

7 Miles or Speed Training

8 Miles Race Pace

7 Miles Race Pace-RD

Winter: Rest Day

Recovery

Recovery

OFF

4 Miles Easy or CT

Winter: 4 Miles Easy or CT

6 Miles

Winter: Cross Train

6 Miles Race Pace

8 Miles Race Pace-RD

Winter: 5 Miles

Winter: 5 Miles Race Pace

4 Miles Easy or CT

Winter: 3 Miles Easy OR CT

5 Miles

6 Miles

5 Miles Race Pace

6 Miles Race Pace-RD

5 Miles

5 Miles Race Pace-RD

Recovery

2 Miles Easy OR CT

3 Miles or Tempo Run

Cross Train

3 Miles Race Pace

REST DAY

3 Miles Easy OR CT

4 Miles or Tempo Run

4 Miles Race Pace

4 Miles Easy or CT

5 Miles or Tempo Run

5 Miles Race Pace

Sign-ups 20 min 10s/60s

Walk 20 minutes

REST

Speed training

X TRAINING

20 min 10s/60s

REST

Sign-ups 20 min 10s/60s

Walk 20 minutes

5 Miles Easy or CT

6 Miles or Speed Training

6 Miles Race Pace

25 min 20s/60s

Walk 25 minutes

25 min 20s/60s

30 min 30s/60s

2 Miles Easy OR CT

2 Miles Easy OR CT

7 Miles or Speed Training

3 Miles or Track

3 Miles or Track

Cross Train

7 Miles Race Pace

3 Miles Race Pace

3 Miles Race Pace

REST DAY

REST DAY

Recovery

Recovery

30 min/interval

8 Miles Race Pace

4 Miles Easy or CT

3 Miles Easy OR CT

6 Miles

6 Miles Race Pace

4 Miles Race Pace

Walk 60 minutes

5 Miles

5 Miles Race Pace

5 Miles or Track

Recovery

4 Miles Easy or CT

5 Miles

5 Miles Race Pace

Cross Train

REST DAY

5 Miles Easy or CT

6 Miles or Speed Training

6 Miles or Speed Training

6 Miles Race Pace

6 Miles Race Pace

Recovery

Recovery

Recovery

5 Miles Easy or CT

6 Miles

6 Miles Race Pace

7 Miles or Speed Training

7 Miles or Speed Training

7 Miles Race Pace

7 Miles Race Pace

5 Miles

5 Miles Race Pace

8 Miles Race Pace

8 Miles Race Pace

4 Miles

4 Miles Race Pace

Recovery

Recovery

4 Miles Easy or CT

6 Miles

6 Miles

6 Miles Race Pace

6 Miles Race Pace

5 Miles

5 Miles

5 Miles Race Pace

5 Miles Race Pace

25 min Active Recovery

35 min Easy Run

45 Min Cross Training

30 min Easy Run

Rest Day Hydrate

Sing Ups 30 Minutes

Rest Day

35 min Easy Run

35 min Easy Run

Rest Day Hydrate

3 miles

40 min Easy Run

40 min Easy Run

Rest Day Hydrate

4 miles

3 miles Easy Run

3 mile Tempo Run Mile 1 warmup @ conversational pace

Rest Day Hydrate or 1 hr Strength Training

5 Miles

4 mile Tempo Mile 1 warmup @ conversational pace

4 mile Easy Run

6 Miles

4 mile Tempo Mile 1 warmup @ conversational pace

7 Miles

5 mile Tempo Run Mile 1 warmup Miles

8 Miles

5 mile Tempo Run Mile 1 warmup

10 Miles

4 mile Fartlek Run Mile 1 warmup @ easy pace

10 Miles

5 mile Fartlek Mile 1 warmup @ easy pace

10 Miles/Flanigan’s 10K

2.5 mile Track Workout ½ mile warm up

6 Miles

3 mile Track Workout ½ mile warm up

Rest Day- Space Coast on Sunday