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Show: Recommended Workouts

RE-CALCULATE

Recommended Workouts
Below are the workouts we recommend based on the goal race distance you entered into
the Calculator. Insert one of these specialized workouts into your plan each week to
prepare for your goal race.
 Choose Speedster or Endurance Monster, above, to display workouts speci c to
your type of runner.

Run one (and only one) of the Recommended Workouts per week.
Allow an easy day or two of running before and after each workout.
Two sets of Recommended Workouts are provided (Group 1 and Group 2).
Insert workouts from either Group into your training plan but remember to include
only one recommended workout in each training week.

03:10

Coach's Notes

Workout Group 1 Workout Group 2

Workout Group 1
RUN THIS WORKOUT 6 TO 8 WEEKS BEFORE YOUR RACE

Tempo Run

30 to 40 minutes at 4:58-5:08 pace

RUN THIS WORKOUT 5 TO 7 WEEKS BEFORE YOUR RACE

Speed Workout

12 to 14 x 400m at 4:45-4:53 pace (1:54 to 1:57) with 200m jog

RUN THIS WORKOUT 4 TO 6 WEEKS BEFORE YOUR RACE

Tempo Distance Intervals

3 to 4 x 10 minutes at 4:52-5:03 pace with 2 minute jog

 RUN THIS WORKOUT 3 TO 5 WEEKS BEFORE YOUR RACE

Speed Workout

4 to 6 x 1600m at 4:45-4:53 pace (7:37 to 7:48) with 800m jog

RUN THIS WORKOUT 2 TO 4 WEEKS BEFORE YOUR RACE

Speed Workout

6 to 8 x 800m at 4:45-4:53 pace (3:49 to 3:54) with 400m jog

RUN THIS WORKOUT 1 TO 3 WEEKS BEFORE YOUR RACE

Speed Workout

3 to 4 x 1000m at 4:45-4:53 pace (4:46 to 4:53) with 500m jog

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