You should have finished your Week 3 of the running training program and getting ready for the next! This week the goal is going to start easing into specific workouts that are going to target different systems to get you faster, build your endurance, and ultimately a better athlete and in tip top shape. You don't want to put too many stressors on yourself all at once so we are going to gradually incorporate these workouts along with increasing the amount of time you are running and working out. The key is to balance the upped volume and workload so that you keep progressing but not end up getting injured.

So there are going to be three small changes this week. First, we are going to increase the time on the runs by 5 to 10 minutes. (The exception is if you have already been doing the maximum amount in which case some of the days will be the same.) This includes the longer run as well, so make sure you go the furthest on that one. Second, if you have been cross training for some of the days you want to replace one of them with an easy run so that you are then running at least four days a week. And finally we are going to be doing a pyramid interval workout one day as well as a one pick up run another. For the interval workout follow the guide laid out in the plan so that you are doing a series of six harder efforts; if you have been running longer than the 30 minutes of the plan you will then just increase the time on the warm-up and cool-down. Those that have still been doing some walking, keep trying to get yourself running as close to the total amount of time and on the interval workout day try to make each hard effort at least a full run.

Monday: Easy run or cross train for 30-45 minutes
Tuesday: Pick up run for 30-50 minutes with 3-6 strides
Wednesday: Day of rest or light weights
Thursday: Easy run for 30-45 minutes
Friday: Pyramid interval workout for 30-50 minutes
Saturday: Day of rest of light weights
Sunday: Long run for 35-65 minutes

Make sure to refuel and rehydrate after all of your workouts so that you'll be able to recover faster and feel better for your next run. After your interval workout write in your training log how you felt during the different paces and note if you felt you finished strong or perhaps went out a little too fast on the first couple and faded. This is important as you begin to learn how to best pace yourself so when it comes time to race day you are the one passing people at the end instead of being passed. It's all a learning process as you get more in tune with your own body. Keep it up and be sure to check back for updates!


Week 5