January

Easy Run
Long Run
Workout(s)

February
Easy Run(s)
Long Run
Workout(s)

March
Easy Run(s)
Long Run
Workout(s)

April
Easy Run
Long Run
Workout(s)

May
Easy Run(s)
Long Run
Workout(s)

June
Easy Run(s)
Long Run
Workout(s)

July
Easy Run(s)
Long Run
Workout(s)

August
Easy Run(s)
Long Run
Workout(s)

Suggested Minutes RSuggested

un
Pace
10-15 (straight)
9:30 min/mile
none
none

Notes:
ease back into the running routine
try to get on a regular schedule
NO cross training/lifting!

Suggested Minutes RSuggested

un
Pace
10-18 (straight)
9:30 min/mile
20 (straight)
10:15 min/mile
none

Notes:
Minimal cross training

Suggested Minutes RSuggested

un
Pace
15-20 (straight)
9:30 min/mile
25 (straight)
10:15 min/mile
none

Notes:
Minimal cross training

Suggested Minutes RSuggested

un
Pace
20
9:30 min/mile
none
none

Notes:
by this point 20min runs
should feel pretty easy!
make sure this is a rest month!

Suggested Minutes RSuggested

un
Pace
15-20 (straight)
9:30 min/mile
25 (straight)
10:15 min/mile
Two Miles (16 minutes) 8:00min/mile
Suggested Minutes RSuggested
un
Pace
20-25 (straight)
9:00 min/mile
25-30 (straight)
10:10 min/mile
Three Miles
8:30min/mile
3x 1 mile
7:30 min/mile
Suggested Minutes RSuggested
un
Pace
20-25 (straight)
8:45 min/mile
30-35 (straight)
10:10 min/mile
Three Miles
8:00min/mile
4x 1 mile
7:30 min/mile
8x 400 meters
90 seconds
Suggested Minutes RSuggested
un
Pace
20-25 (straight)
8:30 min/mile
30-35 (straight)
10:00 min/mile
Three Miles
7:30min/mile
4x 1 mile
7:15 min/mile
Hills
to be determined
8x 400 meters
80 seconds

Notes:
Minimal cross training
Tempo Run
Notes:
Longer and Faster
Longer
Tempo Run
8-10 minute rest in between
Notes:
Faster Pace
Longer
Tempo Run
8-10 minute rest in between
1-2 minutes rest in between
Notes:
Faster Pace
Faster Pace
Tempo Run
8-10 minute rest in between
at PRACTICE
1-2 minutes rest in between