GOAL RACE – SAFE HARBOUR 5K in BAYFIELD, ONTARIO

JUNE 12, 2011

WINTER TRAINING – “5K in 30 Minutes”

FEBRUARY/MARCH 2011

MON TUES WED THU FRI SAT SUN TOTAL

21 22 23 24 25 26 27
REALLY 19K
OFF 4K 5K OFF 5K OFF CHILLY
5K

28 1 2 3 4 5 6
WEEK

LONG RUN Road work

#1

OFF 5K 6K OFF 5K 8K OFF 24K

7 8 9 10 11 12 13
WEEK

LONG RUN Road work

#2

6.5K 5K 6K OFF 5K 10K OFF 32.5K

14 15 16 17 18 19 20
WEEK

LONG RUN Road work

#3

8K 6.5K 8K OFF 6.5K 10K OFF 39K

21 22 23 24 25 26 27
WEEK

6.5K 6.5K LONG RUN Road work

#4

8K + 4 striders 8K OFF + 4 striders 10K OFF 39K

28 29 30 31 1 2 3
WEEK

6.5K 6.5K LONG RUN Road work

#5

8K + 4 striders 8K OFF + 4 striders 10K OFF 39K

1
 GOAL RACE – SAFE HARBOUR 5K in BAYFIELD, ONTARIO
JUNE 12, 2011

SPRING TRAINING – “5K in 30 Minutes”

APRIL 2011

MON TUES WED THU FRI SAT SUN TOTAL

4 5 6 7 8 9 10
WEEK

6.5K 6.5K RUN FOR Road work

#6

8K + 6 striders 10K OFF + 6 striders OFF RETINA 39.5K

10K
11 12 13 14 15 16 17
WEEK

6.5K 6.5K LONG RUN Road work

#7

OFF + 6 striders 10K OFF + 6 striders 11.5K OFF 41K

18 19 20 21 22 23 24
WEEK

6.5K 6.5K LONG RUN Road work

#8

DOWNTOWN
8K + 6 striders OFF + 6 striders OFF 13K 39K
5K

25 26 27 28 29 30 1
1.5K W-U 1.5K W-U FOREST Strength
WEEK

OFF 4 X hill OFF 20 min TPO 5K OFF CITY

#9

1.5K C-D 1.5K C-D ROAD RACE

10K

2
 GOAL RACE – SAFE HARBOUR 5K in BAYFIELD, ONTARIO
JUNE 12, 2011

SPRING TRAINING – “5K in 30 Minutes”

MAY 2011

MON TUES WED THU FRI SAT SUN TOTAL

2 3 4 5 6 7 8
1.5K W-U 1.5K W-U Strength
WEEK
#10

OFF 6 X hill 5K or OFF 20 min TPO 5K or OFF LONG RUN OFF

1.5K C-D 1.5K C-D 13K

9 10 11 12 13 14 15
1.5K W-U 1.5K W-U AROUND Strength
WEEK
#11

8K 8 X hill 5K or OFF 20 min TPO 5K or OFF OFF THE

1.5K C-D 1.5K C-D SQUARE
10K RUN

16 17 18 19 20 21 22
1.5K W-U 1.5K W-U Track Work
OFF + 4 striders 5K or OFF + 4 striders 5K or OFF LONG RUN OFF
WEEK
#12

6X400 @ 3X800 @ 13K

2:15-2:20 4:49
1.5K C-D 1.5K C-D

23 24 25 26 27 28 29
1.5K W-U 1.5K W-U Track Work
8K + 4 striders OFF + 4 striders 5K OFF DAIRY
WEEK
#13

8X400 @ 4X800 @ CAPITAL

2:15-2:20 4:49 10K RUN
1.5K C-D 1.5K C-D

3
 GOAL RACE – SAFE HARBOUR 5K in BAYFIELD, ONTARIO
JUNE 12, 2011

SPRING TRAINING – “5K in 30 Minutes”

JUNE 2011

MON TUES WED THU FRI SAT SUN TOTAL

30 31 1 2 3 4 5
1.5K W-U + 1.5K W-U +
OFF 4 striders OFF 4 striders 5K OFF DONNYBROOK
WEEK
#14

10X400 @ 2X1 mile @ DASH

10K
2:15-2:20 9:39
1.5K C-D 1.5K C-D

6 7 8 9 10 11 12
1.5K W-U + SAFE
OFF 6.5K 4 striders; OFF OFF 3K HARBOUR
WEEK
#15

6 X 400 in 5K
2:25;
1.5K
cooldown

13 14 15 16 17 18 19
GO THE
DISTANCE
8K