Week 3/Week 4

Week 3:
15 - 16 Miles

• Mon: 1 mile; 2x[1:00, 1:30, 2:00] AI*, 1 mile


• Tue: Cross-Training/Strengthening**


• Wed: 1 mile; 4 x 1:00 PI; 1 mile


• Thu: Rest


• Fri: 4 mile


• Sat: 5 mile


• Sun: Rest

Week 4:

17 - 18 Miles

• Mon: 2 miles; 3x [2:00, 2:30] AI*; 1 mile


• Tue: Cross-training/Strengthening**


• Wed: Perry's Hill - 10 jog, walk down; 1 mile


• Thu: Rest


• Fri: 4 miles


• Sat: 5 miles


• Sun: Rest

*AI (Aerobic Intervals): You push the pace, but just a little. If you are used to running a 10:00 min/mile pace, then bump it to 9:00 or 8:30 depending on what you're comfortable with. After the allotted time, slow to a slow jog until you've recaught your breath and are ready for the next interval. Continue this way until you have completed the assignment. "2x[1:00, 1:30, 2:00]" means to: increase your pace for 1:00 min, slow jog, increase for 1:30 min, slow jog, increase for 2:00 min, slow jog - do this pattern 2x.

**Cross-training/Strengthening should be about 30-45 minutes of light, enjoyable activity to work on some of the same and different muscle groups you've been using while running. I assigned it to Tuesday, but you can do it any 1 of the 3 rest days - whatever fits your schedule best! Here are a few ideas: brisk walking, yoga, pilates, lifting weights, core muscle exercises, any sport, biking, swimming, etc. Be creative! Even underwater basket weaving could count! :)