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The Perfect 10 (5-K and 10-K) for Newbies

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The Perfect 10 (5-K and 10-K) for Newbies THE PERFECT 10 (5-K AND 10-K) FOR NEWBIES DAY CYCLE 1 DAY CYCLE 2 1 Tempo run: 15 min warmup, 1 Tempo run: 15 min warmup, 20 min faster pace, 20 min faster pace, 15 min cooldown 15 min cooldown 2 Rest or cross-train 2 Rest or cross-train 3 3 mi easy 3 3 mi easy 4 Speedwork: 3 Yasso 800s 4 Speedwork: 3 Yasso 800s 5 Cross-train 5 Cross-train 6 4 mi easy 6 4 mi easy 7 5 mi easy 7 5 mi easy 8 LSD: 5–6 8 LSD: 5–6 mi 9 Rest day 9 Rest day 10 4 mi easy 10 4 mi easy DAY CYCLE 3 DAY TAPER 5-K AND 10-K 1 Tempo run: 15 min warmup, 1 2 mi easy 25 min faster pace, 2 Cross-train 15 min cooldown 3 Rest day 2 Rest or cross-train 4 Track: 2 Yasso 800s 3 3 mi easy 5 Cross-train 4 Speedwork: 4 Yasso 800s 6 Rest day 5 Cross-train 7 Rest day 6 4 mi easy 8 2 mi easy 7 5 mi easy 9 Rest day 8 LSD: 6–7 mi 10 Race day 9 Rest day 10 4 mi easy Follow cycles 1, 2, and 3 consecutively. Repeat starting at cycle 1, then follow the taper. You must start the program 70 days prior to the race date. Newbie: those just starting out Seasoned: experienced runner Hard-Core: most ambitious THE PERFECT 10 213 01162009151850 206-266_120921_CH18-20.indd 213 1/16/09 3:17:17 PM THE PERFECT 10 (5-K AND 10-K) FOR SEASONED RUNNERS DAY CYCLE 1 DAY CYCLE 2 1 Tempo run—HMPW: 1 Tempo run—HPMW: 15 min warmup, 20 min HMP, 15 min warmup, 25 min HMP, 15 min cooldown 15 min cooldown 2 Rest or cross-train 2 Rest or cross-train 3 4 mi easy 3 3 mi easy 4 Speedwork: 6 Yasso 800s 4 Speedwork: 12 × 400 5 Cross-train 5 Cross-train 6 3 mi easy 6 4 mi easy 7 5 mi easy 7 5 mi easy 8 LSD: 5–7 mi 8 LSD: 6–8 miles 9 Rest day 9 Rest day 10 5 mi easy 10 4 mi easy DAY CYCLE 3 DAY TAPER 5-K AND 10-K 1 Tempo run—HMPW: 1 4 mi easy 15 min warmup, 30 min HMP, 2 Cross-train 15 min cooldown 3 Rest day 2 Cross-train 4 Track: 3 Yasso 800s 3 5 miles easy 5 Cross-train 4 Speedwork: 3 1-mile repeats 6 4 mi easy 5 Cross-train 7 Rest day 6 5 mi easy 8 3 mi easy 7 3 mi easy 9 Rest day 8 LSD: 8–10 mi 10 Race day 9 Rest day 10 4 mi easy Follow cycles 1, 2, and 3 twice, then follow the taper. You must start the program 70 days prior to the race date. MY LIFE ON THE RUN 214 2206-266_120920_CH18-20.indd06-266_120920_CH18-20.indd 214214 33/21/08/21/08 99:57:50:57:50 PMPM THE PERFECT 10 (5-K AND 10-K) FOR HARD-CORE RUNNERS DAY CYCLE 1 DAY CYCLE 2 1 Tempo run: 15 min warmup, 1 Tempo run: 15 min warmup, 30 min faster pace, 35 min faster pace, 15 min cooldown 15 min cooldown 2 Rest or cross-train 2 Rest or cross-train 3 5 mi easy 3 5 mi easy 4 Speedwork: 5 Yasso 800s 4 Speedwork: 6 Yasso 800s 5 Cross-train 5 Cross-train 6 6 mi easy 6 5 mi easy 7 5 mi easy 7 6 mi easy 8 LSD: 6–8 mi 8 LSD: 7–9 mi 9 Rest day 9 Rest day 10 5 mi easy 10 5 mi easy DAY CYCLE 3 DAY TAPER 5-K AND 10-K 1 Tempo run: 15 min warmup, 1 5 mi easy 40 min faster pace, 2 Cross-train 15 min cooldown 3 3 mi easy 2 Rest or cross-train 4 Track: 4 Yasso 800s 3 6 mi easy 5 Cross-train 4 Speedwork: 6 Yasso 800s 6 5 mi easy 5 Cross-train 7 Rest day 6 6 mi easy 8 3 mi easy 7 6 mi easy 9 Rest day 8 LSD: 8–10 mi 10 Race day 9 Rest day 10 5 mi easy Follow cycles 1, 2, and 3 twice, then follow the taper. You must start the program 70 days prior to the race date. THE PERFECT 10 215 2206-266_120920_CH18-20.indd06-266_120920_CH18-20.indd 215215 33/21/08/21/08 99:57:50:57:50 PMPM THE PERFECT 10 HALF-MARATHON FOR NEWBIES DAY CYCLE 1 DAY CYCLE 2 1 Tempo run—HMPW: 1 Tempo run—HMPW: 15 min warmup, 20 min HMP, 15 min warmup, 25 min HMP, 15 min cooldown 15 min cooldown 2 Rest or cross-train 2 Rest or cross-train 3 3 mi easy 3 4 mi easy 4 Speedwork: 3 Yasso 800s 4 Speedwork: 4 Yasso 800s 5 Cross-train 5 Cross-train 6 3 mi easy 6 3 mi easy 7 4 mi easy 7 4 mi easy 8 LSD: 4–5 mi 8 LSD: 5–7 mi 9 Rest day 9 Rest day 10 3 mi easy 10 3 mi easy DAY CYCLE 3 DAY HALF-MARATHON TAPER 1 Tempo run—HMPW: 1 Tempo: 10-min warmup, 15 min warmup, 30 min HMP, 15-min half-marathon pace, 15 min cooldown 15-min cooldown 2 Rest or cross-train 2 Cross-train 3 4 mi easy 3 4 mi easy 4 Speedwork: 4 Yasso 800s 4 Track: 2 Yasso 800s 5 Cross-train 5 Cross-train 6 4 mi easy 6 3 mi easy 7 4 mi easy 7 Rest day 8 LSD: 8–10 mi 8 3 mi easy 9 Rest day 9 Rest day 10 3 mi easy 10 Race day Follow cycles 1, 2, and 3 and repeat two times, then follow the taper. You must start the program 100 days prior to the race date. MY LIFE ON THE RUN 216 01162009151855 206-266_120921_CH18-20.indd 216 1/16/09 3:17:18 PM THE PERFECT 10 HALF-MARATHON FOR SEASONED RUNNERS DAY CYCLE 1 DAY CYCLE 2 1 Tempo workout—HMPW: 1 Tempo run—HMPW: 15 min warmup, 20 min HMP, 15 min warmup, 25 min HMP, 15 min cooldown 15 min cooldown 2 Rest or cross-train 2 Rest or cross-train 3 5 mi easy 3 5 mi easy 4 Speedwork: 3 Yasso 800s 4 Speedwork: 12 × 400 5 Cross-train 5 Cross-train 6 5 mi easy 6 5 mi easy 7 5 mi easy 7 5 mi easy 8 LSD: 6–8 mi 8 LSD: 10–12 mi 9 Rest day 9 Rest day 10 5 mi easy 10 5 mi easy DAY CYCLE 3 DAY HALF-MARATHON TAPER 1 Tempo run—HMPW: 1 Tempo: 12-min warmup, 15 min warmup, 35 min HMP, 20-min half-marathon pace, 15 min cooldown 12-min cooldown 2 Cross-train 2 Cross-train 3 5 mi easy 3 5 mi easy 4 Speedwork: 3 1-mile repeats 4 Track: 3 Yasso 800s 5 Cross-train 5 Cross-train 6 5 mi easy 6 4 mi easy 7 5 mi easy 7 Rest day 8 LSD: 12–15 mi 8 3 mi easy 9 Rest day 9 Rest day 10 5 mi easy 10 Race day Follow cycles 1, 2, and 3 three times, then follow the taper. You must start the program 100 days prior to the race date. THE PERFECT 10 217 2206-266_120920_CH18-20.indd06-266_120920_CH18-20.indd 217217 33/21/08/21/08 99:57:50:57:50 PMPM THE PERFECT 10 HALF-MARATHON FOR HARD-CORE RUNNERS DAY CYCLE 1 DAY CYCLE 2 1 Tempo run—HMPW: 1 Tempo run—HMPW: 15 min warmup, 30 min HMP, 15 min warmup, 30 min HMP, 15 min cooldown 15 min cooldown 2 Rest or cross-train 2 Rest or cross-train 3 6 mi easy 3 5 mi easy 4 Speedwork: 4 Yasso 800s 4 Speedwork: 5 Yasso 800s 5 Cross-train 5 Cross-train 6 6 mi easy 6 3 mi easy 7 6 mi easy 7 4 mi easy 8 LSD: 8–10 mi 8 LSD: 8–10 mi 9 Rest day 9 Rest day 10 6 mi easy 10 5 mi easy DAY CYCLE 3 DAY HALF-MARATHON TAPER CYCLE 1 Tempo run—HMPW: 1 Tempo: 15-min warmup, 15 min warmup, 40 min HMP, 25-min half-marathon pace, 15 min cooldown 15-min cooldown 2 Rest or cross-train 2 Cross-train 3 5 mi easy 3 6 mi easy 4 Speedwork: 6 Yasso 800s 4 Track: 4 Yasso 800s 5 Cross-train 5 Cross-train 6 5 mi easy 6 4 mi easy 7 4 mi easy 7 Rest day 8 LSD: 12–14 mi 8 3 mi easy 9 Rest day 9 Rest day 10 5 mi easy 10 Race day Follow cycles 1, 2, and 3 three times, then follow the taper. You must start the program 100 days prior to the race date. MY LIFE ON THE RUN 218 2206-266_120920_CH18-20.indd06-266_120920_CH18-20.indd 218218 33/21/08/21/08 99:57:50:57:50 PMPM THE PERFECT 10 MARATHON FOR NEWBIES DAY CYCLE 1 DAY CYCLE 2 1 Tempo run—MPW: 1 Tempo run—MPW, 15 min warmup, 30 min MP, 15 min warmup, 35 min MP, 15 min cooldown 15 min cooldown 2 Rest day or cross-train 2 Rest day or cross-train 3 4 mi easy 3 4 mi easy 4 Speedwork: 4 Yasso 800s 4 Speedwork: 6 Yasso 800s 5 Cross-train 5 Cross-train 6 3 mi easy 6 3 mi easy 7 5 mi easy 7 5 mi easy 8 LSD: 8–10 mi 8 LSD: 13–15 mi 9 Rest day 9 Rest day 10 4 mi easy 10 4 mi easy DAY CYCLE 3 DAY TAPER CYCLE 1 1 Tempo run—MPW: 1 Tempo: MPW, 15 min warmup, 40 min MP, 12-min warmup, 25-min MP, 15 min cooldown 12-min cooldown 2 Rest day or cross-train 2 Rest day 3 4 mi easy 3 4 mi easy 4 Speedwork: 6 Yasso 800s 4 Track: 3 Yasso 800s 5 Cross-train 5 Rest day 6 3 mi easy 6 4 mi easy 7 5 mi easy 7 Rest day 8 LSD: 16–18 mi 8 4 mi easy 9 Rest day 9 Rest day 10 4 mi easy 10 4 mi easy DAY TAPER CYCLE 2 1 Tempo: MPW, 12-min warmup, 20-min MP, 12-min cooldown 2 Rest day 3 4 mi easy 4 Track: 2 Yasso 800s 5 Rest day 6 3 mi easy 7 Rest day 8 3 mi easy 9 Rest day 10 Race day Follow cycles 1, 2, and 3 four times, then follow the 20-day taper.
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