Pace (mile) Pace (k) Pace (k)

mile 660.00 6:50 7:00 409.937888198758

5k 700.00 7:15 7:25 434.782608695652
10k 720.00 7:27 7:37 447.204968944099
tempo 755.00 7:49 8:00 468.944099378882
HM 775.00 8:01 8:11 481.366459627329
pace race FM 780.00 8:05 8:25 484.472049689441
recovery pace 825.00 8:33 8:45 512.422360248447

plan thực tế
pace Thứ 4 ( Speed-Track) Thứ 6 (Speed-Tempo)
km km
Cn 11-Sep
1 " develop consistency"

thứ 2 12-Sep nghỉ (25x) 200 meters at 5k pace 1 mile at your Tempo pace

(3-7) miles; first mile is your 60-second recovery between each

thứ 3 13-Sep 6.00 6.00 8 (2x) 800 meters at 5k pace
slowest and your last is your fastest. 200-meter interval.
thứ 4 14-Sep Thứ 4 ( Speed-Track) 5.00 5.00 1 mile at Tempo pace
2:30-minute recovery between each interval,
thứ 5 15-Sep nghỉ
except Strides.
thứ 6 16-Sep Thứ 6 (Speed-Tempo) 4.82
(2-5) miles; Start slow and quicken
thứ 7 17-Sep your pace over the course of your 3.20 3.00
run.
(9-10) miles: Don’t worry too much
Cn 18-Sep about the pace, it should feel 16.10 16 7.5
comfortable
Follow this time-based interval sequence,
2 " learn to focus"

thứ 2 19-Sep nghỉ 800 meters at 10k pace alternating from an easy to a hard pace
without stopping.

(3-7) miles first mile is your slowest 800 meters at Tempo pace; 800
thứ 3 20-Sep 6.00 6 1-min easy pace, 1-min hard pace
and your last is your fastest. meters at 5k pace

800 meters at Tempo pace; 400

thứ 4 21-Sep Thứ 4 ( Speed-Track) 5.60 5 2-min easy, 2-min hard
meters at Mile pace
thứ 5 22-Sep nghỉ 800 meters at Tempo pace 3-min easy, 3-min hard
thứ 6 23-Sep Thứ 6 (Speed-Tempo) 3.43 (2x) 200 meters at Tempo pace 1-min easy, 1-min hard
(2-5) miles Start slow and quicken
thứ 7 24-Sep your pace over the course of your 3.20 3 800 meters at Tempo pace 2-min easy, 2-min hard
run.
Cn 25-Sep 8 miles 12.88 12
thứ 2 26-Sep nghỉ

(3-7) miles first mile is your slowest

thứ 3 27-Sep 5.00
and your last is your fastest.
3 thứ 4 28-Sep Thứ 4 ( Speed-Track) 5.00
thứ 5 29-Sep nghỉ
thứ 6 30-Sep Thứ 6 (Speed-Tempo) 5.00
(2-5) miles Start slow and quicken
thứ 7 1-Oct your pace over the course of your
run.
Cn 2-Oct 9-11 mile 16.10 15.3
thứ 2 3-Oct nghỉ
1000 meters at 10k pace
(3-7) miles first mile is your slowest 500 meters at 5k pace 8x) 100m strides
thứ 3 4-Oct
and your last is your fastest. 500 meters at 5k pace (2x) 1200m at 10k pace
thứ 4 5-Oct Thứ 4 ( Speed-Track) 200 meters at Mile pace (1x) 1200m at Marathon pace
4
400 meters at 5k pace (2x) 1200m at 10k pace
thứ 5 6-Oct nghỉ
400 meters at 5k pace (8x) 100m strides
thứ 6 7-Oct Thứ 6 (Speed-Tempo) (5x) 200 meters at Mile pace 3 minutes of recovery between
(2-5) miles Start slow and quicken 90 seconds of recovery after each each intervaL
thứ 7 8-Oct your pace over the course of your interval.
run.
Cn 9-Oct 12 mile 19.32
thứ 2 10-Oct nghỉ
1000 meters at 10k pace
(3-7) miles first mile is your slowest 500 meters at 5k pace
thứ 3 11-Oct
and your last is your fastest. 500 meters at 5k pace
thứ 4 12-Oct Thứ 4 ( Speed-Track) 200 meters at Mile pace (4x) 150-meter Strides
1
400 meters at 5k pace 5 mile Tempo
thứ 5 13-Oct nghỉ
400 meters at 5k pace (4x) 150-meter Strides
thứ 6 14-Oct Thứ 6 (Speed-Tempo) (5x) 200 meters at Mile pace
(2-5) miles Start slow and quicken 90 seconds of recovery after each
thứ 7 15-Oct your pace over the course of your interval.
run.
Cn 16-Oct 13 mile 20.93
thứ 2 17-Oct nghỉ
(4x) 100 meters at Mile pace
(5-9) miles first mile is your slowest 1000 meters at 5k pace
thứ 3 18-Oct
and your last is your fastest. 400 meters at 10k pace
Run 6 miles at your Tempo pace. Push
3 thứ 4 19-Oct Thứ 4 ( Speed-Track) (4x) 100 meters at Mile pace
yourself up any hills along your route, but
400 meters at 10k pace
thứ 5 20-Oct nghỉ if you’re on flat terrain then push yourself
1000 meters at 5k pace
thứ 6 21-Oct Thứ 6 (Speed-Tempo) for 60 seconds every 5 minutes.
(4x) 100 meters at Mile pace as
(2-5) miles Start slow and quicken turnarounds 90-second recovery
thứ 7 22-Oct your pace over the course of your after each interval
run.
Cn 23-Oct 15 mile 24.15
thứ 2 24-Oct nghỉ
thứ 3 25-Oct (5-9) miles 16 x 200 meters alternating between Run up and over a hill 9x.
3 thứ 4 26-Oct Thứ 4 ( Speed-Track) your Mile pace and your 5k pace. Don’t just stop at the top of the hill–run for
thứ 5 27-Oct nghỉ Follow each 200-meter interval with an additional 20 seconds when you reach
thứ 6 28-Oct Thứ 6 (Speed-Tempo) 90 seconds of rest. the top.
thứ 7 29-Oct (2-5) mile
Cn 30-Oct 17 mile 27.37
thứ 2 31-Oct nghỉ
thứ 3 1-Nov (5-9) miles 1 mile at your 10k pace
thứ 4 2-Nov Thứ 4 ( Speed-Track) 800 meters at 5k pace
4 6-8 Mile repeats at Tempo pace
thứ 5 3-Nov nghỉ Follow each interval with 3 minutes of
1-minute recovery after each mile.
thứ 6 4-Nov Thứ 6 (Speed-Tempo) recovery.
Repeat series 3x.
thứ 7 5-Nov (2-5) mile
Cn 6-Nov 14 mile 22.54
thứ 2 7-Nov nghỉ Follow with this Fartlek sequence:
400 meters at 10k pace
thứ 3 8-Nov (5-9) miles 1-min at a hard pace, 30-sec easy pace
(2x) 400 meters at 5k pace
5 thứ 4 9-Nov Thứ 4 ( Speed-Track) 2-min hard, 1-min easy
400 meters at Mile pace
3-min hard, 1:30-min easy
thứ 5 10-Nov nghỉ 2-minute recovery between each
3-min hard, 1:30-min easy
thứ 6 11-Nov Thứ 6 (Speed-Tempo) interval.
2-min hard pace, 1-min easy
thứ 7 12-Nov (2-5) mile Repeat series 4x.
1-min at a hard pace, 30-sec easy
Cn 13-Nov 17 mile 27.37 32.20
1000 meters at 10k pace
thứ 2 14-Nov nghỉ 1000 meters at Tempo pace
thứ 3 15-Nov (5-9) miles 1000 meters at 10k pace
thứ 4 16-Nov Thứ 4 ( Speed-Track) 1 Mile run at 10k pace
6 1000 meters at Tempo pace
thứ 5 17-Nov nghỉ 6-8 mile run at Marathon pace
1000 meters at 10k pace
1 Mile run at 10k pace
thứ 6 18-Nov Thứ 6 (Speed-Tempo) 1000 meters at Tempo pace
2:00 recovery after each run
(6x) 100–meter strides
thứ 7 19-Nov (2-5) mile 2-minute rest between each interval.
30 seconds between Strides.
Cn 20-Nov 14 mile 22.54 14.49
thứ 2 21-Nov nghỉ
thứ 3 22-Nov (5-9) miles
thứ 4 23-Nov Thứ 4 ( Speed-Track) Run 8-10 Miles: Alternate each Mile Run 9 miles as a Progression Run. Your
7
between Tempo and Marathon pace. pace should drop so the last 4 miles are run
thứ 5 24-Nov nghỉ
Follow with 2-minute recovery. at a Tempo pace.
thứ 6 25-Nov Thứ 6 (Speed-Tempo)
thứ 7 26-Nov (2-5) mile
Cn 27-Nov 16 mile 25.76 42.18
thứ 2 28-Nov nghỉ
thứ 3 29-Nov (5-9) miles
12 thứ 4 30-Nov Thứ 4 ( Speed-Track)
thứ 5 1-Dec nghỉ
thứ 6 2-Dec Thứ 6 (Speed-Tempo)
thứ 7 3-Dec (2-5) mile
Cn 4-Dec 20 mile 32.20
thứ 2 5-Dec nghỉ
(3-7) miles first mile is your slowest
thứ 3 6-Dec
and your last is your fastest.

13 thứ 4 7-Dec Thứ 4 ( Speed-Track)

thứ 5 8-Dec nghỉ
thứ 6 9-Dec Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 10-Dec your pace over the course of your
run.
Cn 11-Dec
thứ 2 12-Dec nghỉ

(3-7) miles first mile is your slowest

thứ 3 13-Dec
and your last is your fastest.
14 thứ 4 14-Dec Thứ 4 ( Speed-Track)
thứ 5 15-Dec nghỉ
thứ 6 16-Dec Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 17-Dec your pace over the course of your
run.
Cn 18-Dec
thứ 2 19-Dec nghỉ
(3-7) miles first mile is your slowest
thứ 3 20-Dec
and your last is your fastest.

15 thứ 4 21-Dec Thứ 4 ( Speed-Track)

thứ 5 22-Dec nghỉ
thứ 6 23-Dec Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 24-Dec your pace over the course of your
run.
Cn 25-Dec
thứ 2 26-Dec nghỉ
(3-7) miles first mile is your slowest
thứ 3 27-Dec
and your last is your fastest.
16 thứ 4 28-Dec Thứ 4 ( Speed-Track)
thứ 5 29-Dec nghỉ
thứ 6 30-Dec Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 31-Dec your pace over the course of your
run.
Cn 1-Jan
thứ 2 2-Jan nghỉ
(3-7) miles first mile is your slowest
thứ 3 3-Jan
and your last is your fastest.
17 thứ 4 4-Jan Thứ 4 ( Speed-Track)
thứ 5 5-Jan nghỉ
thứ 6 6-Jan Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 7-Jan your pace over the course of your
run.
Cn 8-Jan
thứ 2 9-Jan nghỉ

(3-7) miles first mile is your slowest

thứ 3 10-Jan
and your last is your fastest.
18 thứ 4 11-Jan Thứ 4 ( Speed-Track)
thứ 5 12-Jan nghỉ
thứ 6 13-Jan Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 14-Jan your pace over the course of your
run.
Cn 15-Jan
thứ 2 16-Jan nghỉ
(3-7) miles first mile is your slowest
thứ 3 17-Jan
and your last is your fastest.

19 thứ 4 18-Jan Thứ 4 ( Speed-Track)

thứ 5 19-Jan nghỉ
thứ 6 20-Jan Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 21-Jan your pace over the course of your
run.
Cn 22-Jan
thứ 2 23-Jan nghỉ
(3-7) miles first mile is your slowest
thứ 3 24-Jan
and your last is your fastest.

20 thứ 4 25-Jan Thứ 4 ( Speed-Track)

thứ 5 26-Jan nghỉ
thứ 6 27-Jan Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 28-Jan your pace over the course of your
run.
Cn 29-Jan
thứ 2 30-Jan nghỉ
(3-7) miles first mile is your slowest
thứ 3 31-Jan
and your last is your fastest.

21 thứ 4 1-Feb Thứ 4 ( Speed-Track)

thứ 5 2-Feb nghỉ
thứ 6 3-Feb Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 4-Feb your pace over the course of your
run.
Cn 5-Feb
thứ 2 6-Feb
thứ 3 7-Feb
22 thứ 4 8-Feb
thứ 5 9-Feb
thứ 6 10-Feb
thứ 7 11-Feb
Cn 12-Feb
 Pace (mile) Pace (k) Pace (k)
mile 260.87 4:20 4:30
5k 460.00 4:46 4:56
10k 475.00 4:55 5:05
tempo 485.00 5:01 5:11
HM 500.00 5:10 5:20
pace race FM 515.00 5:20 5:30
recovery pace 560.00 5:48 6:00

plan thực tế
pace Thứ 4 ( Speed-Track) Thứ 6 (Speed-Tempo)
km km
Cn 11-Sep (13-14) miles 6:30 24.00 24.00
(4x) 100 meters at Mile pace
thứ 2 12-Sep nghỉ Run 6 miles at your Tempo pace. Push
1000 meters at 5k pace
yourself up any hills along your route, but if
(3-7) miles first mile is your slowest you’re on flat terrain then push yourself for
thứ 3 13-Sep (5~11) 8.63 400 meters at 10k pace 60 seconds every 5 minutes.
and your last is your fastest.
1
thứ 4 14-Sep Thứ 4 ( Speed-Track) 4.00 4.00 (4x) 100 meters at Mile pace
thứ 5 15-Sep nghỉ 400 meters at 10k pace
thứ 6 16-Sep Thứ 6 (Speed-Tempo) 9.66 9.66 1000 meters at 5k pace
(2-5) miles Start slow and quicken (4x) 100 meters at Mile pace as
thứ 7 17-Sep your pace over the course of your (3,2~8) 4.00 turnarounds 90-second recovery
run. after each interval.
Cn 18-Sep (15-16) miles 6:30 25.76
thứ 2 19-Sep nghỉ 16 x 200 meters alternating between Run up and over a hill 9x.
Don’t just stop at the top of the hill–run for
(3-7) miles first mile is your slowest
thứ 3 20-Sep your Mile pace and your 5k pace. an additional 20 seconds when you reach the
and your last is your fastest.
top.
Follow each 200-meter interval with
2 thứ 4 21-Sep Thứ 4 ( Speed-Track)
90 seconds of rest
thứ 5 22-Sep nghỉ
thứ 6 23-Sep Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 24-Sep your pace over the course of your
run.
Cn 25-Sep (17-18) miles 6:30 28.18
thứ 2 26-Sep nghỉ
(3-7) miles first mile is your slowest
thứ 3 27-Sep
and your last is your fastest.
3 thứ 4 28-Sep Thứ 4 ( Speed-Track)
thứ 5 29-Sep nghỉ
thứ 6 30-Sep Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 1-Oct your pace over the course of your
run.
Cn 2-Oct 14 miles 6:30 22.54
thứ 2 3-Oct nghỉ 400 meters at 10k pace 1 mile at your Tempo pace; 2-min recovery
(3-7) miles first mile is your slowest
thứ 3 4-Oct (2x) 400 meters at 5k pace Follow with this Fartlek sequence:
and your last is your fastest.
thứ 4 5-Oct Thứ 4 ( Speed-Track) 400 meters at Mile pace 1-min at a hard pace, 30-sec easy pace
4 2-minute recovery between each
thứ 5 6-Oct nghỉ 2-min hard, 1-min easy
interval. Repeat series 4x.
3-min hard, 1:30-min easy; 2-min hard pace,
thứ 6 7-Oct Thứ 6 (Speed-Tempo)
1-min easy
(2-5) miles Start slow and quicken
1-min at a hard pace, 30-sec easy; 2-min
thứ 7 8-Oct your pace over the course of your
recovery; 1 mile at Tempo pace
run.
Cn 9-Oct (17-18) miles 6:30 28.18
thứ 2 10-Oct nghỉ 1 Mile run at 10k pace 1000 meters at 10k pace
(3-7) miles first mile is your slowest
thứ 3 11-Oct 6-8 mile run at Marathon pace 1000 meters at Tempo pace
and your last is your fastest.

1000 meters at 10k pace

thứ 4 12-Oct Thứ 4 ( Speed-Track) 1 Mile run at 10k pace
5 1000 meters at Tempo pace
thứ 5 13-Oct nghỉ 2:00 recovery after each run 1000 meters at 10k pace
1000 meters at Tempo pace; 2-minute rest
thứ 6 14-Oct Thứ 6 (Speed-Tempo)
between each interval.
(2-5) miles Start slow and quicken
(6x) 100–meter strides; 30 seconds between
thứ 7 15-Oct your pace over the course of your
Strides.
run.
Cn 16-Oct 14 miles 5:30 22.54
thứ 2 17-Oct nghỉ Run 8-10 Miles: Alternate each Mile Run 9 miles as a Progression Run. Your

(3-7) miles first mile is your slowest

thứ 3 18-Oct between Tempo and Marathon pace. pace should drop so the last 4 miles are run
and your last is your fastest.
6
thứ 4 19-Oct Thứ 4 ( Speed-Track) Follow with 2-minute recovery. at a Tempo pace.
thứ 5 20-Oct nghỉ
thứ 6 21-Oct Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 22-Oct your pace over the course of your
run.
Cn 23-Oct (16-18) miles (5:40~6:00) 27.37
thứ 2 24-Oct nghỉ (12x) 400 meters at 5k pace 4 mile Progression Run averaging
(3-7) miles first mile is your slowest
thứ 3 25-Oct 2 minute recovery after each. your Tempo pace.
and your last is your fastest.
7 thứ 4 26-Oct Thứ 4 ( Speed-Track) (8x) 100-meter Strides
thứ 5 27-Oct nghỉ
thứ 6 28-Oct Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 29-Oct your pace over the course of your
run.
Cn 30-Oct (20-22) miles (5:40~6:00) 35.42
Run 10:00: Alternate running 1:00
thứ 2 31-Oct nghỉ Run uphill for 2 minutes–preferably 90
at Tempo pace then 1:00 at 5k pace.

(3-7) miles first mile is your slowest seconds up and 30 seconds over a crest.
thứ 3 1-Nov Follow with 3-minute recovery.
and your last is your fastest. Repeat 6x.
Run 8:00: 1:00 at Tempo pace then
thứ 4 2-Nov Thứ 4 ( Speed-Track) If you don’t have a hill, do a 2-minute
8 1:00 at 5k pace. 3-minute recovery.
Run 6:00: 1:00 at Tempo pace then
Progression Run that builds from a 10k to a
thứ 5 3-Nov nghỉ 1:00 at Mile pace. 2-minute
Mile pace and repeat 6x.
recovery.
Run 4:00: 1:00 at Tempo pace then
thứ 6 4-Nov Thứ 6 (Speed-Tempo) Whether on a hill or flat, allow for a full
1:00 at Mile pace
(2-5) miles Start slow and quicken
Run 2:00: 1:00 @ Tempo pace then
thứ 7 5-Nov your pace over the course of your recovery between intervals.
1:00 at Best pace
run.
Cn 6-Nov (14-16) miles (5:40~6:00) 25.76
thứ 2 7-Nov nghỉ (4x) 200 meters at Mile pace 1.5 mile Recovery Run
(3-7) miles first mile is your slowest
thứ 3 8-Nov (2x) 400 meters at 10k pace 1000 meters at Tempo pace
and your last is your fastest.

9 thứ 4 9-Nov Thứ 4 ( Speed-Track) (4x) 200 meters at 5k pace 1000 meters at Tempo pace
thứ 5 10-Nov nghỉ (2x) 400 meters at 10k pace 1.5 mile Recovery Run
thứ 6 11-Nov Thứ 6 (Speed-Tempo) (4x) 200 meters at Marathon pace 2-minute recovery between each
(2-5) miles Start slow and quicken (2x) 400 meters at 10k pace; 60-
thứ 7 12-Nov your pace over the course of your second recovery between each
run. interval
Cn 13-Nov (10-12) miles (5:40~6:00) 19.32
thứ 2 14-Nov nghỉ 2:00 minutes at 10k pace 2 mile Recovery run
(3-7) miles first mile is your slowest
thứ 3 15-Nov 8:00 minutes at Marathon pace (8x) 100m strides
and your last is your fastest.
10 thứ 4 16-Nov Thứ 4 ( Speed-Track) 2:00 minutes at 5k pace 1 mile Recovery run
thứ 5 17-Nov nghỉ 8:00 minutes at Marathon pace
thứ 6 18-Nov Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 19-Nov your pace over the course of your
run.
Cn 20-Nov RACE
thứ 2 21-Nov đi bộ, chạy 5k
thứ 3 22-Nov nghỉ
11 thứ 4 23-Nov nghỉ
thứ 5 24-Nov nghỉ
thứ 6 25-Nov nghỉ
thứ 7 26-Nov nghỉ
Cn 27-Nov 8 miles 6:30
thứ 2 28-Nov nghỉ
(3-7) miles first mile is your slowest
thứ 3 29-Nov
and your last is your fastest.
12 thứ 4 30-Nov nghỉ
thứ 5 1-Dec nghỉ
(3-7) miles first mile is your slowest
thứ 6 2-Dec
and your last is your fastest.
thứ 7 3-Dec nghỉ
Cn 4-Dec 8 miles 6:30
thứ 2 5-Dec nghỉ
(3-7) miles first mile is your slowest
thứ 3 6-Dec
and your last is your fastest.
13 thứ 4 7-Dec Thứ 4 ( Speed-Track)
thứ 5 8-Dec nghỉ
thứ 6 9-Dec Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 10-Dec your pace over the course of your
run.
Cn 11-Dec
thứ 2 12-Dec nghỉ
(3-7) miles first mile is your slowest
thứ 3 13-Dec
and your last is your fastest.
14 thứ 4 14-Dec Thứ 4 ( Speed-Track)
thứ 5 15-Dec nghỉ
thứ 6 16-Dec Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 17-Dec your pace over the course of your
run.
Cn 18-Dec
thứ 2 19-Dec nghỉ
(3-7) miles first mile is your slowest
thứ 3 20-Dec
and your last is your fastest.
15 thứ 4 21-Dec Thứ 4 ( Speed-Track)
thứ 5 22-Dec nghỉ
thứ 6 23-Dec Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 24-Dec your pace over the course of your
run.
Cn 25-Dec
thứ 2 26-Dec nghỉ
(3-7) miles first mile is your slowest
thứ 3 27-Dec
and your last is your fastest.
16 thứ 4 28-Dec Thứ 4 ( Speed-Track)
thứ 5 29-Dec nghỉ
thứ 6 30-Dec Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 31-Dec your pace over the course of your
run.
Cn 1-Jan
thứ 2 2-Jan nghỉ
(3-7) miles first mile is your slowest
thứ 3 3-Jan
and your last is your fastest.
17 thứ 4 4-Jan Thứ 4 ( Speed-Track)
thứ 5 5-Jan nghỉ
thứ 6 6-Jan Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 7-Jan your pace over the course of your
run.
Cn 8-Jan
thứ 2 9-Jan nghỉ
(3-7) miles first mile is your slowest
thứ 3 10-Jan
and your last is your fastest.
18 thứ 4 11-Jan Thứ 4 ( Speed-Track)
thứ 5 12-Jan nghỉ
thứ 6 13-Jan Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 14-Jan your pace over the course of your
run.
Cn 15-Jan
thứ 2 16-Jan nghỉ
(3-7) miles first mile is your slowest
thứ 3 17-Jan
and your last is your fastest.
19 thứ 4 18-Jan Thứ 4 ( Speed-Track)
thứ 5 19-Jan nghỉ
thứ 6 20-Jan Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 21-Jan your pace over the course of your
run.
Cn 22-Jan
thứ 2 23-Jan nghỉ
(3-7) miles first mile is your slowest
thứ 3 24-Jan
and your last is your fastest.

20 thứ 4 25-Jan Thứ 4 ( Speed-Track)

thứ 5 26-Jan nghỉ
thứ 6 27-Jan Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 28-Jan your pace over the course of your
run.
Cn 29-Jan
thứ 2 30-Jan nghỉ
(3-7) miles first mile is your slowest
thứ 3 31-Jan
and your last is your fastest.
21 thứ 4 1-Feb Thứ 4 ( Speed-Track)
thứ 5 2-Feb nghỉ
thứ 6 3-Feb Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 4-Feb your pace over the course of your
run.
Cn 5-Feb
thứ 2 6-Feb
thứ 3 7-Feb
22 thứ 4 8-Feb
thứ 5 9-Feb
thứ 6 10-Feb
thứ 7 11-Feb
Cn 12-Feb
 Pace (mile) Pace (k) Pace (k)
mile 660.00 6:50 7:00
5k 700.00 7:15 7:25
10k 720.00 7:27 7:37
tempo 755.00 7:49 8:00
HM 775.00 8:01 8:11
pace race FM 780.00 8:05 8:25
recovery pace 825.00 8:33 8:45

plan thực tế
pace
km km
Cn 11-Sep
1 " develop consistency"

thứ 2 12-Sep nghỉ

(3-7) miles; first mile is your

thứ 3 13-Sep 6.00 6.00 8
slowest and your last is your fastest.
thứ 4 14-Sep Thứ 4 ( Speed-Track) 5.00 5.00
thứ 5 15-Sep nghỉ
thứ 6 16-Sep Thứ 6 (Speed-Tempo) 4.82
(2-5) miles; Start slow and quicken
thứ 7 17-Sep your pace over the course of your 3.20 3.00
run.
(9-10) miles: Don’t worry too much
Cn 18-Sep about the pace, it should feel 16.10 16 7.5
comfortable
2 " learn to focus"

thứ 2 19-Sep nghỉ

(3-7) miles first mile is your slowest

thứ 3 20-Sep 6.00 6
and your last is your fastest.

thứ 4 21-Sep Thứ 4 ( Speed-Track) 5.60 5

thứ 5 22-Sep nghỉ
thứ 6 23-Sep Thứ 6 (Speed-Tempo) 3.43
(2-5) miles Start slow and quicken
thứ 7 24-Sep your pace over the course of your 3.20 3
run.

8 miles: Don’t worry too much

Cn 25-Sep about the pace, it should feel 12.00 12
comfortable
thứ 2 26-Sep nghỉ
(3-7) miles first mile is your slowest
thứ 3 27-Sep
and your last is your fastest.
10
thứ 4 28-Sep Thứ 4 ( Speed-Track)
thứ 5 29-Sep nghỉ
10

thứ 6 30-Sep Thứ 6 (Speed-Tempo)

(2-5) miles Start slow and quicken
thứ 7 1-Oct your pace over the course of your 3.22
run.

Cn 2-Oct 17 miles: 27.37

thứ 2 3-Oct nghỉ
(5-9) miles first mile is your slowest
thứ 3 4-Oct 9.66
and your last is your fastest.
9 thứ 4 5-Oct Thứ 4 ( Speed-Track)
thứ 5 6-Oct nghỉ
thứ 6 7-Oct Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 8-Oct your pace over the course of your
run.
Cn 9-Oct 14 M I L E S 22.54
thứ 2 10-Oct nghỉ
(5-9) miles first mile is your slowest
thứ 3 11-Oct 9.66
and your last is your fastest.
thứ 4 12-Oct Thứ 4 ( Speed-Track)
8
thứ 5 13-Oct nghỉ
thứ 6 14-Oct Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 15-Oct your pace over the course of your
run.
Cn 16-Oct 17 MILES 27.37
thứ 2 17-Oct nghỉ
(5-9) miles first mile is your slowest
thứ 3 18-Oct 9.66
and your last is your fastest.
7 thứ 4 19-Oct Thứ 4 ( Speed-Track)
thứ 5 20-Oct nghỉ
thứ 6 21-Oct Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 22-Oct your pace over the course of your
run.
Cn 23-Oct 14 mile 22.54
thứ 2 24-Oct nghỉ

6
 (5-9) miles first mile is your slowest
thứ 3 25-Oct 9.66
and your last is your fastest.
6
thứ 4 26-Oct Thứ 4 ( Speed-Track)
thứ 5 27-Oct nghỉ
thứ 6 28-Oct Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 29-Oct your pace over the course of your
run.
Cn 30-Oct 16 MILES 25.76
thứ 2 31-Oct nghỉ
(5-9) miles first mile is your slowest
thứ 3 1-Nov 9.66
and your last is your fastest.
5 thứ 4 2-Nov Thứ 4 ( Speed-Track)
thứ 5 3-Nov nghỉ
thứ 6 4-Nov Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 5-Nov your pace over the course of your
run.
Cn 6-Nov 20 mile 32.20
thứ 2 7-Nov nghỉ
(5-9) miles first mile is your slowest
thứ 3 8-Nov 9.66
and your last is your fastest.
thứ 4 9-Nov Thứ 4 ( Speed-Track)
thứ 5 10-Nov nghỉ
4 thứ 6 11-Nov Thứ 6 (Speed-Tempo)

(2-5) miles Start slow and quicken

thứ 7 12-Nov your pace over the course of your
run.

Cn 13-Nov 14 mile 22.54

thứ 2 14-Nov nghỉ
(5-9) miles first mile is your slowest
thứ 3 15-Nov 9.66
and your last is your fastest.
3 thứ 4 16-Nov Thứ 4 ( Speed-Track)
thứ 5 17-Nov nghỉ
thứ 6 18-Nov Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 19-Nov your pace over the course of your
run.
Cn 20-Nov 10 mile 16.10
thứ 2 21-Nov nghỉ

1
 (5-9) miles first mile is your slowest
thứ 3 22-Nov
and your last is your fastest.
1 thứ 4 23-Nov Thứ 4 ( Speed-Track)
thứ 5 24-Nov nghỉ
thứ 6 25-Nov Thứ 6 (Speed-Tempo)
(2-5) miles Start slow and quicken
thứ 7 26-Nov your pace over the course of your
run.
Cn 27-Nov RACE SEN HỒNG 42.18
thứ 2 28-Nov đi bộ, chạy 5k
thứ 3 29-Nov nghỉ
0 thứ 4 30-Nov nghỉ
thứ 5 1-Dec nghỉ
thứ 6 2-Dec nghỉ
thứ 7 3-Dec nghỉ
 409.937888198758
434.782608695652
447.204968944099
468.944099378882
481.366459627329
484.472049689441
512.422360248447

Thứ 4 ( Speed-Track) Thứ 6 (Speed-Tempo)

(25x) 200 meters at 5k pace 1 mile at your Tempo pace

60-second recovery between each

(2x) 800 meters at 5k pace
200-meter interval.
1 mile at Tempo pace
2:30-minute recovery between each interval,
except Strides.

Follow this time-based interval sequence,

800 meters at 10k pace alternating from an easy to a hard pace
without stopping.

800 meters at Tempo pace; 800

1-min easy pace, 1-min hard pace
meters at 5k pace

800 meters at Tempo pace; 400

2-min easy, 2-min hard
meters at Mile pace
800 meters at Tempo pace 3-min easy, 3-min hard
(2x) 200 meters at Tempo pace 1-min easy, 1-min hard

800 meters at Tempo pace 2-min easy, 2-min hard

Run up and over a hill 9x.

Don’t just stop at the top of the hill–run for

an additional 20 seconds when you reach

the top.
6-8 Mile repeats at Tempo pace
1-minute recovery after each mile.
400 meters at 10k pace
(2x) 400 meters at 5k pace
400 meters at Mile pace
2-minute recovery between each
interval.
Repeat series 4x.
1 Mile run at 10k pace
6-8 mile run at Marathon pace
1 Mile run at 10k pace
2:00 recovery after each run
Run 8-10 Miles: Alternate each Mile
1 mile at your 10k pace
800 meters at 5k pace
Follow each interval with 3 minutes of
recovery.
Repeat series 3x.
1 mile at your Tempo pace
2-min recovery
Follow with this Fartlek sequence:
1-min at a hard pace, 30-sec easy pace
2-min hard, 1-min easy
3-min hard, 1:30-min easy
3-min hard, 1:30-min easy
2-min hard pace, 1-min easy
1-min at a hard pace, 30-sec easy
2-min recovery
1 mile at Tempo pace
1000 meters at 10k pace
1000 meters at Tempo pace
1000 meters at 10k pace
1000 meters at Tempo pace
1000 meters at 10k pace
1000 meters at Tempo pace
(6x) 100–meter strides
2-minute rest between each interval.
30 seconds between Strides.
Run 8-10 Miles: Alternate each Mile
between Tempo and Marathon pace.
Follow with 2-minute recovery
between Tempo and Marathon pace.
Follow with 2-minute recovery
(12x) 400 meters at 5k pace
2 minute recovery after each.
Run 10:00: Alternate running 1:00
at Tempo pace then 1:00 at 5k pace.
Follow with 3-minute recovery.
Run 8:00: 1:00 at Tempo pace then
1:00 at 5k pace. 3-minute recovery.
Run 6:00: 1:00 at Tempo pace then
1:00 at Mile pace. 2-minute
recovery.
Run 4:00: 1:00 at Tempo pace then
1:00 at Mile pace
Run 2:00: 1:00 @ Tempo pace then
1:00 at Best pace
(4x) 200 meters at Mile pace
(2x) 400 meters at 10k pace
(4x) 200 meters at 5k pace
(2x) 400 meters at 10k pace
(4x) 200 meters at Marathon pace
(2x) 400 meters at 10k pace
60-second recovery between each interval.
2:00 minutes at 10k pace
8:00 minutes at Marathon pace
Run 8-10 Miles: Alternate each Mile
between Tempo and Marathon pace.
Follow with 2-minute recovery
4 mile Progression Run averaging
your Tempo pace.
(8x) 100-meter Strides
Run uphill for 2 minutes–preferably 90
seconds up and 30 seconds over a crest.
Repeat 6x.
If you don’t have a hill, do a 2-minute
Progression Run that builds from a 10k to a
Mile pace and repeat 6x.
Whether on a hill or flat, allow for a full
recovery between intervals.
1.5 mile Recovery Run
1000 meters at Tempo pace
1000 meters at Tempo pace
1.5 mile Recovery Run
2-minute recovery between each
2 mile Recovery run
(8x) 100m strides
2:00 minutes at 5k pace 1 mile Recovery run

8:00 minutes at Marathon pace