RTC Run Club Schedule

week 1: Run 1 minute, walk 90 seconds X 8 = 20 min.

long run: Run/walk 1.5 miles or 20 minutes

week 2: Run 2 minutes, walk 1 x 7 = 28 min.

long run: 1.75 miles or 25 minutes

week 3: Run 4 minutes, walk 1 x 6 = 30 min.

long run: 2 miles or 25 minutes

week 4: Run 6 minutes, walk 2 x 4 = 32 min.

long run: 2.25 miles or 30 minutes

week 5: Run 9 minutes, walk 2 x 3 = 33 min.

long run: 2.5 miles or 35 minutes

week 6: Run 12 minutes, walk 1 x 3 = 39 min.

long run: 2.75 miles or 35 minutes

week 7: run 15 minutes, walk 1 x 2 = 32 min.

long run: 3 miles or 40 minutes

week 8: 20 minute easy run

long run: 5k race day!

Progressions: 1st run of the week easy pace, 2nd run of

the week work on pace as following:
2nd week: 30 sec. hard effort, 30 easy x 5 = 15 minutes
3rd: 30 seconds hard effort, 30 easy x 7 = 24 minutes
4th: 1 minute hard, 1 easy x 6 = 12 minutes
5th: 10 minutes easy, 10 at 5k pace, 10 easy = 30 minutes
6th: 30 seconds hard 30 easy, 60 hard 60 easy, 90 hard
90 easy x 3 = 18 minutes
7th: 10 minutes easy, 10 at 5k pace, 10 easy