Northwell Heroes Challenge:

Training Resources
Northwell Health is a proud charity partner of the United Airlines NYC Half Marathon and TCS
New York City Marathon, both organized by New York Road Runners (NYRR). NYRR has an array
of training resources whether you are just starting to run, gearing up for your first big event or
working toward your 50th marathon. Please utilize these training guides to support your
movement goal for the Northwell Heroes Challenge.

Please note: before starting a new exercise routine, consult with your healthcare provider. These
12 week resources are to be used as a guide during your training process. While training, listen to
your body, stretch, hydrate and focus on your recovery - your safety and well-being is our
priority.
Northwell Heroes Challenge:
Training Resources

5k
NYRR 5K TRAINING PLAN BEGINNER (12 WEEKS)
WEEK MONDAY
Easy run or day off
1 15:00 easy or day off
2 15:00 easy or day off
3 15:00 easy or day off
4 15:00 easy or day off
5 20:00 easy
6 20:00 easy or day off
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Speedwork Easy run, easy cross- Tempo run Day off Easy run with drills Long run
training, or day off and strides
• 10:00 easy w/form Choose one: 20:00 • 10:00 easy w/form Day off • 5:00 easy • 20:00 easy
drills and strides easy run, 20:00 easy drills and strides • 4 sets: (30 sec. • 5–10:00 strength
• 4 sets: (2:00 moder- cross-training, or day • 10:00 moderate relaxed/fast, 1:30 training (optional)
ate, 2:00 very easy) off • 5:00 easy very easy)
• 5–10:00 strength • 5–10:00 strength • 5:00 easy
training training
• 10:00 easy w/form Choose one: 20:00 • 10:00 easy w/form Day off • 5:00 easy • 20:00 easy-to-
drills and strides easy run, 20:00 easy drills and strides • 6 sets: (30 sec. moderate
• 3 sets: (4:00 moder- cross-training, or day • 10:00 moderate relaxed/fast, 1:30 • 5–10:00 strength
ate, 4:00 very easy) off • 5:00 easy very easy) training (optional)
• 5–10:00 strength • 5–10:00 strength • 5:00 easy
training training
• 10:00 easy w/form Choose one: 20:00 • 10:00 easy w/form Day off • 5:00 easy • 25:00 easy
drills and strides easy run, 20:00 easy drills and strides • 8 sets: (30 sec. • 5–10:00 strength
• 4 sets: (4:00 uphill cross-training, or day • 15:00 moderate relaxed/fast, 1:00 training (optional)
at moderate-to-hard off • 5:00 easy very easy)
effort, jog down) • 5–10:00 strength • 5:00 easy
• 5:00 easy training
• 5–10:00 strength
training
• 10:00 easy w/form Choose one: 20:00 • 10:00 easy w/form Day off • 5:00 easy • 10:00 easy
drills and strides easy run or 20:00 easy drills and strides • 4 sets: (1:00 relaxed/ • Form drills and
• 4 sets: (3:00 hard, cross-training • 15:00 moderate fast, 1:00 very easy) strides
3:00 easy) • 5:00 easy • 5:00 easy • 1-mile time trial
• 5–10:00 strength • 5–10:00 strength • 10:00 easy
training training
• 5:00 easy Choose one: 20:00 • 10:00 easy w/form Day off • 10:00 easy • 35:00 easy
• Form drills and easy run, 20:00 easy drills and strides • 8 sets: (30 sec. • 5–10:00 strength
strides cross-training, or day • 20:00 moderate relaxed/fast, 1:00 training (optional)
• 2 sets: (10:00 hard, off • 5:00 easy very easy)
5:00 easy) • 5–10:00 strength • 5:00 easy
• 5–10:00 strength training
training
• 5:00 easy Choose one: 20:00 • 10:00 easy w/form Day off • 10:00 easy • 35:00 easy-to-
• Form drills and easy run or 20:00 drills and strides • 8 sets: (30 sec. moderate
strides easy cross-training • 20:00 moderate- relaxed/fast, 1:30 • 5–10:00 strength
• 4 sets: (7:00 hard, to-hard very easy) training (optional)
7:00 easy) • 5:00 easy • 8:00 easy
• 5–10:00 strength • 5–10:00 strength
training training
NYRR 5K TRAINING PLAN BEGINNER (12 WEEKS)

7 20:00 easy • 10:00 easy w/form Choose one: 20:00 • 10:00 easy w/form Day off • 10:00 easy • 40:00 easy
drills and strides easy run, 20:00 easy drills and strides • 8 sets: (30 sec. • 5–10:00 strength
• 4 sets: (4:00 hard, cross-training, or day • 25:00 moderate relaxed/fast, 1:00 training (optional)
4:00 easy) off • 5:00 easy very easy)
• 5–10:00 strength • 5–10:00 strength • 8:00 easy
training training

8 20:00 easy or day off • 10:00 easy w/form Choose one: 20:00 • 10:00 easy Day off • 10:00 easy • 10:00 easy w/form
drills and strides easy run, 20:00 easy • Form drills and strides • 4 sets: (45 sec. drills and strides
• 7:00 hard, 7:00 easy cross-training, or day • 25:00 moderate- relaxed/fast, 2:00 • 2-mile time trial or
• 5:00 hard, 5:00 easy off to-hard very easy) 75%-effort 5K race
• 3:00 hard, 3:00 easy • 10:00 easy • 8:00 easy • 10:00 easy
• 1:00 hard, 5:00 easy • 5–10:00 strength
• 5–10:00 strength training
training

9 20:00 easy • 10:00 easy w/form Choose one: 20:00 • 10:00 easy Day off • 10:00 easy • 35:00 easy-to-
drills and strides easy run, 20:00 easy • Form drills and strides • 8 sets: (30 sec. moderate
• 4 sets: (4:00 hard, cross-training, or day • 20:00 hard relaxed/fast, 1:30 • 5–10:00 strength
4:00 easy) off • 5:00 easy very easy) training (optional)
• 5–10:00 strength • 5–10:00 strength • 8:00 easy
training training

10 20:00 easy • 10:00 easy w/form Choose one: 20:00 • 10:00 easy Day off • 10:00 easy • 40:00 easy-to-
drills and strides easy run or 20:00 easy • Form drills and strides • 8 sets: (30 sec. moderate
• 10:00 hard, 10:00 cross-training • 25:00 moderate- relaxed/fast, 2:00 • 5–10:00 strength
easy, 10:00 hard, to-hard very easy) training (optional)
5:00 easy • 5:00 easy • 8:00 easy
• 5–10:00 strength • 5–10:00 strength
training training

11 20:00 easy or day off • 10:00 easy w/form Day off • 10:00 easy w/form Day off • 10:00 easy • 30:00 easy
drills and strides drills and strides • 8 sets: (30 sec. • 5–10:00 strength
• 10 sets: (2:00 hard, • 20:00 hard relaxed/fast, 1:00 training (optional)
2:00 easy) • 5:00 easy very easy)
• 10:00 easy • 5–10:00 strength • 8:00 easy
• 5–10:00 strength training
training

12 Day off • 10:00 easy w/form Choose one: 20:00 • 10:00 easy 20:00 easy or day off • 5:00 easy • 10:00 easy
drills and strides easy run or day off • 6 sets: (1:00 relaxed/ • 4 sets: (20 sec. • Form drills and strides
• 5:00 at 5K goal pace fast, 1:00 very easy) relaxed/fast, 1:40 • 5K Goal race
• 5:00 easy • 5:00 easy very easy) • 10:00 easy
• 5–10:00 strength • 5:00 easy
training
NYRR 5K TRAINING PLAN BEGINNER (12 WEEKS)

WARMUP: 10:00 EASY WITH FORM DRILLS AND STRIDES To gauge easy, moderate, and hard efforts, we use the 1-to-10 Rate of
Perceived Exertion (RPE) scale:
• Jog 1:00
RPE Level How It Feels Activity
• Form drills: for 15–20 seconds each, followed by 15–20 1–2 Negligible effort Walking
seconds of slow jogging, do each of these eight drills: 3–4 Easy Easy-run range
– Butt-kicks 5 Moderate Regular-run pace
– High knees 6–7 Moderate-to-hard Tempo-run range
– Quick feet 8–9 Hard Speedwork range
– Skipping for height 10 Very hard Sprinting
– Side-slide/chassée (R and L)
– Cross-over/carioca/grapevine (R and L)
• Strides: after the last drill and a 15-to-20-second jog, run at a
relaxed, fast pace (not sprinting, not straining) for 20 seconds,
then jog for 40 seconds. Repeat the cycle until you’ve done
four 20-second strides.
• Jog 1:00
NYRR 5K TRAINING PLAN INTERMEDIATE (12 WEEKS)

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Easy run or Speedwork Easy run, day off, or Tempo run Day off Easy run with drills Long run Miles/wk
day off cross-train and strides (nearest
mile)
1 3 miles easy or • 1 mile easy w/form drills Choose one: 2 miles • 1 mile easy w/form drills Day off • 1 mile easy • 4–5 miles easy 16–22
day off and strides1 easy, 20:00 easy and strides • 4x(100-meter stride, • 5–10:00 strength
• 6x400 meters at 5K goal cross-training, or • 3 miles at 1:00 per mile 100-meter jog) training (optional)
pace w/200-meter day off slower than 5K goal pace • 1 mile easy
recovery jogs • 1 mile easy
• 1 mile easy • 5–10:00 strength training
• 5–10:00 strength training

0–3 4 0–2 5 0 2.5 4–5

2 2–3 miles easy • 1 mile easy w/form drills
or day off and strides
• 4x600 meters at 10 sec-
onds per mile slower than
5K goal pace w/400-meter
recovery jogs
• 1 mile easy
• 5–10:00 strength training
Choose one: 2 miles • 1 mile easy w/form drills Day off • 1 mile easy • 4–5 miles 18–22
easy, 20:00 easy and strides • 6x (100-meter stride, easy-to-moderate
cross-training, or • 3 miles at 50 seconds per 100-meter jog) • 5–10:00 strength
day off mile slower than 5K goal • 1 mile easy training (optional)
pace
• 800 meters easy
• 5–10:00 strength training

0–3 5 0–2 4.5 0 2.75 4–5

3 3 miles easy • 1 mile easy w/form drills
or day off and strides
• 5x400 meters uphill at
RPE level 8 w/jog-down
recoveries
• 1 mile easy
• 5–10:00 strength training
Choose one: 2 miles • 1 mile easy w/form drills Day off • 1 mile easy • 5–6 miles easy 17–23
easy, 20:00 easy and strides • 8x (100-meter stride, • 5–10:00 strength
cross-training, or • 2 miles at 50 seconds per 100-meter jog) training (optional)
day off mile slower than 5K goal • 1 mile easy
pace
• 1 mile easy
• 5–10:00 strength training

0–3 4.5 0–2 4 0 3 5–6

4 2–3 miles easy • 1 mile easy w/form drills Choose one: 2 miles • 1 mile easy w/form drills Day off • 1 mile easy • 1 mile easy 17–21
and strides easy or 20:00 easy and strides • 4x200 meters at 5K • Form drills and
• 4x600 meters at 5K goal cross-training • 3 miles at 1:00 per mile goal pace w/200- strides
pace w/300-meter slower than 5K goal pace meter recovery jogs • 1 mile time trial
recovery jogs • 1 mile easy • 800 meters easy • 1 mile easy
• 4x300 meters at 1:00 per • 5–10:00 strength training
mile faster than 5K goal
pace w/200-meter
recovery jogs
• 1 mile easy
• 5–10:00 strength training

2–3 5.5 0–2 5 0 2.5 3.3

NYRR 5K TRAINING PLAN INTERMEDIATE (12 WEEKS)

5 3–4 miles easy • 1 mile easy w/form drills
and strides
• 2x1 mile w/800-meter
recovery jog—#1 at 10 sec-
onds slower than 5K goal
pace, #2 at 5K goal pace
• 1 mile easy
• 5–10:00 strength training
Choose one: 3 miles • 1 mile easy w/form drills Day off • 1 mile easy • 6–7 miles easy 22–27
easy, 25:00 easy and strides • 8x (100-meter • 5–10:00 strength
cross-training, or • 3 miles at 50 seconds stride, 100-meter training (optional)
day off per mile slower than 5K jog)
goal pace • 1 mile easy
• 1 mile easy
• 5–10:00 strength training

3–4 4.5 0–3 5 0 3 6–7

6 2–3 miles easy • 1 mile easy w/form drills
and strides
• 5x600 meters at 5K goal
pace w/300-meter
recovery jogs
• 1 mile easy
• 5–10:00 strength training
Choose one: 3 miles • 1 mile easy w/form drills Day off • 1 mile easy • 6 miles moderate 21–25
easy or 25:00 easy and strides • 8x (100-meter stride, • 5–10:00 strength
cross-training • 2.5 miles at 40 seconds 100-meter jog) training (optional)
per mile slower than 5K • 1 mile easy
goal pace
• 1 mile easy
• 5–10:00 strength training

2–3 5.5 0–3 4.5 0 3 6

7 3 miles easy • 1 mile easy w/form drills Choose one: 3 miles • 1 mile easy w/form drills Day off • 1 mile easy • 7–8 miles 23–27
and strides easy, 25:00 easy and strides • 8x (100-meter moderate
• 4x800 meters at 5K goal cross-training, or • 3 miles at 45 seconds per stride, 100-meter • 5–10:00 strength
pace w/400 meter day off mile slower than 5K goal jog) training (optional)
recovery jogs pace • 1 mile easy
• 1 mile easy • 800 meters easy
• 5–10:00 strength training • 5–10:00 strength training

3 4.25 0–3 4.5 0 3 7–8

8 3 miles easy • 1 mile easy w/form drills Choose one: 3 miles • 1 mile easy w/form drills Day off • 1 mile easy • 1 mile easy 19–23
and strides easy, 25:00 easy and strides • 4x200 meters at 5K • Form drills and
• 1200 meters at 10 seconds cross-training, or • 2 miles at 30 seconds per goal pace w/200- strides
per mile slower than 5K day off mile slower than 5K goal meter recovery jogs • 2-mile time trial
goal pace pace • 800 meters easy or 5K race
• 600-meter recovery jog • 1 mile easy • 1 mile easy
• 600 meters at 5K goal pace • 5–10:00 strength training
• 400-meter recovery jog
• 3x400 meters at 10 sec-
onds per mile faster than
5K goal pace w/200-meter
recovery jogs
• 1 mile easy
• 5–10:00 strength training

3 4.9 0–3 4 0 2.5 4.5–5.6

9 4 miles easy • 1 mile easy w/form drills
and strides
• 4x800 meters at 2, 3, 4,
and 5 seconds per mile
faster than 5K goal pace w/
400-meter recovery jogs
• 1 mile easy
• 5–10:00 strength training
Choose one: 3 miles • 1 mile easy w/form drills Day off • 1 mile easy • 6 miles easy-to- 24–27
easy or 25:00 easy and strides • 8x (100-meter stride, moderate
cross-training • 3 miles at 45 seconds per 100-meter jog)) • 5–10:00 strength
mile slower than 5K goal • 1 mile easy training (optional)
pace
• 1 mile easy
• 5–10:00 strength training

4 6.5 0–3 5 0 3 6
NYRR 5K TRAINING PLAN INTERMEDIATE (12 WEEKS)

10 3–4 miles easy • 1 mile easy w/form
drills and strides
• 2x1 mile at 5K goal pace
w/800-meter recovery jog
• 1 mile easy
• 5–10:00 strength training
Choose one: 3 miles • 1 mile easy w/form drills Day off • 1 mile easy • 5–7 miles 19–25
easy or 25:00 easy and strides • 8x (100-meter stride, moderate
cross-training • 2.5 miles at 30 seconds 100-meter jog) • 5–10:00 strength
per mile slower than 5K • 1 mile easy training (optional)
goal pace
• 800 meters easy
• 5–10:00 strength training

3–4 4.5 0–3 3.5 0 3 5–7

11 3 miles easy • 1 mile easy w/form drills Day off • 1 mile easy w/form drills Day off • 1 mile easy • 4 miles easy 23
and strides and strides • 8x (100-meter stride, • 5–10:00 strength
• 12x400 meters at 10 sec- • 4 miles at 1:00 per mile 100-meter jog) training (optional)
onds per mile faster than slower than 5K goal pace • 1 mile easy
5K goal pace w/200-meter • 1 mile easy
recovery jogs • 5–10:00 strength training
• 1 mile easy
• 5–10:00 strength training

3 6.5 0 6 0 3 4

12 Day off • 1 mile easy w/form drills Choose one: 2 miles • 1 mile easy 3 miles easy or • 800 meters easy • 1 mile easy 12–17
and strides easy or day off • 6x (100-meter stride, day off • 4x (100-meter stride, • Form drills and
• 1 mile at 5K goal pace 200-meter jog) 200-meter jog) strides
• 1 mile easy • 800 meters easy • 800 meters easy • 5K goal race
• 5–10:00 strength training • 1 mile easy

0 3 0–2 2.75 0–3 1.75 5.4

WARMUP: 1 MILE EASY WITH FORM DRILLS AND STRIDES

• Jog 1:00 To gauge easy, moderate, and hard efforts, we use the 1-to-10 Rate of
Perceived Exertion (RPE) scale:
• Form drills: for 15–20 seconds each, followed by 15–20 seconds of
slow jogging, do each of these eight drills: RPE Level How It Feels Activity
– Butt-kicks 1–2 Negligible effort Walking
– High knees 3–4 Easy Easy-run range
– Quick feet
5 Moderate Regular-run pace
– Skipping for height
6–7 Moderate-to-hard Tempo-run range
– Side-slide/chassée (R and L)
– Cross-over/carioca/grapevine (R and L) 8–9 Hard Speedwork range
10 Very hard Sprinting
• Strides: after the last drill and a 15-to-20-second jog, run at a relaxed,
fast pace (not sprinting, not straining) for 20 seconds, then jog for 40
seconds. Repeat the cycle until you’ve done four 20-second strides.
• Jog 1:00
NYRR 5K TRAINING PLAN ADVANCED (12 WEEKS)

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Easy run or day Speedwork Easy run/day off/ Tempo run Easy run or Easy run with drills Long run Miles/wk
off cross-train day off and strides (nearest mile)

1 3 miles easy or • 1 mile easy w/form drills
day off and strides1
• 8x400 meters at 5K goal
pace w/200-meter
recovery jogs
• 1 mile easy
• 5–10:00 strength training
Choose one: 3–4 miles • 1 mile easy w/form Day off • 1 mile easy • 5–6 miles easy 17–25
easy, 25:00 easy drills and strides • 4x (100-meter stride, • 5–10:00
cross-training, or • 3 miles at 1:00 per 100-meter jog) strength training
day off mile slower than 5K • 1 mile easy (optional)
goal pace
• 1 mile easy
• 5–10:00 strength
training

0–3 4.5 0–4 5 0 2.5 5–6

2 3–4 miles easy, • 1 mile easy w/form drills Choose one: 4 miles • 1 mile easy w/form 3 miles easy or • 1 mile easy • 5–7 miles easy- 23–32
25:00 cross- and strides easy, 30:00 easy drills and strides day off • 6x (100-meter stride, to-moderate
training, or day off • 6x800 meters at 5K goal cross-training, or • 3 miles at 50 seconds 100-meter jog) • 5–10:00
pace w/400-meter day off per mile slower than • 1 mile easy strength training
recovery jogs 5K goal pace (optional)
• 1 mile easy • 1 mile easy
• 5–10:00 strength training • 5–10:00 strength
training

3–4 6.5 0–4 5 0–3 2.75 5–7

3 3–4 miles easy • 1 mile easy w/form drills
or 25:00 easy and strides
cross-training • 6x400 meters uphill at
Level 8 RPE2 w/jog-down
recoveries
• 1 mile easy
• 5–10:00 strength training
Choose one: 4–5 miles • 1 mile easy w/form Day off • 1 mile easy • 7–8 miles easy 21–31
easy, 30:00 easy drills and strides • 8x (100-meter stride, • 5–10:00
cross-training, or • 4 miles at 1:00 per 100-meter jog) strength training
day off mile slower than 5K • 1 mile easy (optional)
goal pace
• 1 mile easy
• 5–10:00 strength
training

0–4 5 0–5 6 0 3 7–8

4 4–5 miles easy • 1 mile easy w/form drills
or 30:00 easy and strides
cross-training • 4x600 meters at 30
seconds per mile faster
than 5K goal pace w/300-
meter recovery jogs
• 4x300 meters at 1:00 per
mile faster than 5K goal
pace w/200-meter recovery
jogs
• 1 mile easy
• 5–10:00 strength training
Choose one: 5 miles • 1 mile easy w/form 3 miles easy or • 1 mile easy • 1 mile easy 23–32
easy or 30:00 easy drills and strides day off • 4x200 meters at 5K • Form drills and
cross-training • 5 miles at 1:00 per goal pace w/200- strides
mile slower than 5K meter recovery jogs • 1 mile time trial
goal pace • 800 meters easy • 1 mile easy
• 1 mile easy
• 5–10:00 strength
training

0–5 6 0–5 7 0–3 2.5 3.3

NYRR 5K TRAINING PLAN ADVANCED (12 WEEKS)

5 4–5 miles easy • 1 mile easy w/form Choose one: 4–5 miles • 1 mile easy w/form Day off • 1 mile easy • 6–8 miles easy 21–33
or 30:00 easy drills and strides easy, 30:00 easy- drills and strides • 8x (100-meter stride, • 5–10:00 strength
cross-training • 3x1 mile w/800-meter cross-training, or • 4 miles at 45 seconds 100-meter jog) training (optional)
recovery jogs: day off per mile slower than • 1 mile easy
– #1 at 5 seconds per mile 5K goal pace
slower than 5K goal pace • 1 mile easy
– #2 at 5K goal pace • 10:00 strength
– #3 at 5 seconds per mile training
faster than 5K goal pace
• 1 mile easy
• 10:00 strength training

0–5 5.5 0–5 6 0 3 6–8

6 4–5 miles easy, • 1 mile easy w/form drills Choose one: 4–5 miles • 1 mile easy w/form 3 miles easy or • 1 mile easy • 7 miles 21–34
30:00 easy and strides easy or 30:00 easy drills and strides day off • 8x (100-meter stride, moderate
cross-training, or • 5x1000 meters at 10 sec- cross-training • 2.5 miles at 40 sec- 100-meter jog) • 5–10:00
day off onds per mile faster than onds per mile slower • 1 mile easy strength training
5K goal pace w/500-meter than 5K goal pace (optional)
recovery jogs • 1 mile easy
• 1 mile easy • 10:00 strength
• 10:00 strength training training

0–5 6.25 0–5 4.5 0–3 3 7

7 4–5 miles easy or • 1 mile easy w/form drills Choose one: 4–5 miles • 1 mile easy w/form Day off • 1 mile easy • 7–9 miles 21–33
30:00 easy cross- and strides easy, 30:00 easy drills and strides • 8x (100-meter stride, moderate
training • 4x800 meters at 15 cross-training, or • 3 miles at 45 seconds 100-meter jog) • 5–10:00
seconds per mile faster day off per mile slower than • 1 mile easy strength training
than 5K goal pace w/400 5K goal pace (optional)
meter recovery jogs • 1 mile easy
• 4x400 meters at 20 sec- • 10:00 strength
onds per mile faster than training
5K goal pace w/200 meter
recovery jogs
• 1 mile easy
• 10:00 strength training

0–5 6.3 0–5 5 0 3 7–9

8 5 miles easy or • 1 mile easy w/form drills Choose one: 5 miles • 1 mile easy w/form 3 miles easy or • 1 mile easy • 1 mile easy 20–34
30:00 easy cross- and strides easy or 35:00 easy drills and strides day off • 4x200 meters at 5K • Form drills and
training • 1 mile at 5K goal pace, cross-training • 4 miles at 1:00 per goal pace w/200- strides
800-meter recovery jog mile slower than 5K meter recovery jogs • 2-mile time trial
• 1200 meters at 5 seconds goal pace • 800 meters easy or 5K race
per mile faster than 5K goal • 1 mile easy • 1 mile easy
pace, 600-meter recovery jog • 5–10:00 strength
• 800 meters at 10 seconds training
per mile faster than 5K goal
pace, 400-meter recovery jog
• 3x (400 meters at 15 sec-
onds faster than 5K goal
pace, 200-meter recovery
jog)
• 1 mile easy
• 10:00 strength training

0–5 7.25 0–5 6 0–3 2.25 4.3–5.4

NYRR 5K TRAINING PLAN ADVANCED (12 WEEKS)

9 4–6 miles easy or • 1 mile easy w/form drills Choose one: 4–5 miles • 1 mile easy w/form Day off • 1 mile easy • 10 miles easy- 24–35
30:00–35:00 easy and strides easy or 30-35:00 easy drills and strides • 8x (100-meter stride, to-moderate
cross-training • 6x800 meters at 4, 6, 8, 10, cross-training • 3 miles at 45 seconds 100-meter jog) • 5–10:00 strength
12, and 14 seconds per mile per mile slower than • 1 mile easy training (optional)
faster than 5K goal pace 5K goal pace
w/400-meter recovery jogs • 1 mile easy
• 1 mile easy • 5–10:00 strength
• 10:00 strength training training

0–6 6.25 0–5 5 0 3 10

10 4 miles easy or • 1 mile easy w/form drills Choose one: 5 miles • 1 mile easy w/form 3 miles easy • 1 mile easy • 7–8 miles 23–34
30:00 easy and strides easy or 35:00 easy drills and strides • 8x (100-meter stride, moderate
cross-training • 2x1.5 miles at 5K goal pace cross-training • 3 miles at 30 seconds 100-meter jog) • 5–10:00
w/1200-meter recovery jog per mile slower than • 1 mile easy strength training
• 1 mile easy 5K goal pace (optional)
• 10:00 strength training • 1 mile easy
• 5–10:00 strength
training

0–4 5.75 0–5 5 3 3 7–8

11 5 miles easy or • 1 mile easy w/form drills 4 miles easy or 30:00 • 1 mile easy w/form Day off • 1 mile easy • 6 miles easy 19–28
35:00 easy and strides easy cross-training drills and strides • 8x (100-meter stride, • 5–10:00
cross-training • 12x400 meters at 10 sec- • 2 miles at 30 seconds 100-meter jog) strength training
onds per mile faster than per mile slower than • 1 mile easy (optional)
5K goal pace w/200-meter 5K goal pace
recovery jogs • 1 mile easy
• 1 mile easy • 5–10:00 strength
• 10:00 strength training training

0–5 6.4 0–4 4 0 3 6

12 3 miles easy or • 1 mile easy w/form drills Choose one: 3 miles • 1 mile easy w/form 2 miles easy or • 800 meters easy • 1 mile easy 12–20
day off and strides easy or day off drills day off • 4x (100-meter stride, • Form drills and
• 1 mile at 5K goal pace • 6x (100-meter stride, 200-meter jog) strides
• 1 mile easy 200-meter jog) • 800 meters easy • 5K goal race
• 5:00 strength training • 800 meters easy • 1 mile easy

0–3 3 0–3 2.6 0–2 1.5 5.4

WARMUP: 1 MILE EASY WITH FORM DRILLS AND STRIDES To gauge easy, moderate, and hard efforts, we use the 1-to-10 Rate of
Perceived Exertion (RPE) scale:
• Jog 1:00
• Form drills: for 15–20 seconds each, followed by 15–20 seconds of slow jogging, RPE Level How It Feels Activity
do each of these eight drills:
1–2 Negligible effort Walking
– Butt-kicks – Skipping for height – Cross-over/carioca/
– High knees – Side-slide/chassée grapevine (R and L) 3–4 Easy Easy-run range
– Quick feet (R and L) 5 Moderate Regular-run pace
• Strides: after the last drill and a 15-to-20-second jog, run at a relaxed, fast pace 6–7 Moderate-to-hard Tempo-run range
(not sprinting, not straining) for 20 seconds, then jog for 40 seconds. Repeat
8–9 Hard Speedwork range
the cycle until you’ve done four 20-second strides.
• Jog 1:00 10 Very hard Sprinting
Northwell Heroes Challenge:
Training Resources

10k
NYRR 10K TRAINING PLAN BEGINNER (12 WEEKS)
WEEK MONDAY
Easy run or day off
1 20:00 easy or day off
2 30:00 easy or day off
3 20:00 easy or day off
4 30:00 easy or day off
5 20:00 easy or day off
6 30:00 easy or day off
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Speedwork Easy run, easy cross- Tempo run Day off Easy run with drills Long run
training, or day off and strides
• 10:00 easy w/form Choose one: 30:00 • 10:00 easy w/form Day off • 10:00 easy • 40:00 at RPE L5
drills and strides easy, 20:00 easy drills and strides • 4x (20-second stride, • 5–10:00 strength
• 3x (5:00 at RPE L7, cross-training, or • 30:00 at RPE L6 40-second jog) training (optional)
5:00 recovery jog day off • 5:00 easy • 10:00 easy
• 10:00 easy • 5–10:00 strength
• 5–10:00 strength training
training
• 10:00 easy w/form Choose one: 20:00 • 10:00 easy w/form Day off • 10:00 easy • 50:00 at RPE L5
drills and strides easy, 20:00 easy drills and strides • 6x (20-second stride, • 5–10:00 strength
• 4x (6:00 at L7 RPE, cross-training, or • 40:00 at RPE L6–6.5 40-second jog) training (optional)
6:00 recovery jog) day off • 5:00 easy • 10:00 easy
• 4:00 easy • 5–10:00 strength
• 5–10:00 strength training
training
• 10:00 easy w/form Choose one: 25:00 • 10:00 easy w/form Day off • 15:00 easy • 50:00 at RPE 5–5.5
drills and strides easy, 25:00 easy drills and strides • 8x (20-second stride, • 5–10:00 strength
• 6x (2:00 uphill at cross-training, or • 20:00 at RPE L7–7.5 40-second jog) training (optional)
RPE L7–8, jog-down day off • 5:00 easy • 15:00 easy
recovery) • 5–10:00 strength
• 10:00 easy training
• 5–10:00 strength
training
• 10:00 easy w/form Choose one: 30:00 • 10:00 easy w/form Day off • 10:00 easy • 10:00 easy w/form
drills and strides easy or 30:00 easy drills and strides • 4x (1:00 at 5K goal drills and strides
• 4x (7:00 at RPE L7 cross-training • 30:00 at RPE L7 pace, 1:00 jog) • 5K time trial or race
w/7:00 recovery jog) • 10:00 easy • 10:00 easy • 10:00 easy
• 5:00 easy • 5–10:00 strength
• 5–10:00 strength training
training
• 10:00 easy w/form Choose one: 25:00 • 10:00 easy w/form Day off • 10:00 easy • 1:00:00 at RPE L5
drills and strides easy, 25:00 easy drills and strides • 8x (30-second • 5–10:00 strength
• 2x (10:00 at L7 RPE cross-training, or • 40:00 at RPE L6–7 stride, 30-second training (optional)
w/10:00 recovery day off • 10:00 easy jog)
jog) • 5–10:00 strength • 10:00 easy
• 5–10:00 strength training
training
• 10:00 easy w/form Choose one: 25:00 • 10:00 easy w/form Day off • 10:00 easy • 50:00 at RPE L5
drills and strides easy or 25:00 easy drills and strides • 8x (20-second • 5–10:00 strength
• 3x (7:00 at RPE L7, cross-training • 25:00 at RPE L7–8 stride, 20-second training (optional)
7:00 recovery jog) • 10:00 easy jog)
• 10:00 easy • 5–10:00 strength • 10:00 easy
• 5–10:00 strength training
training
NYRR 10K TRAINING PLAN BEGINNER (12 WEEKS)

7 20:00 easy or day off • 10:00 easy w/form Choose one: 30:00 • 10:00 easy w/form Day off • 10:00 easy • 1:00:00 at RPE L5–5.5
drills and strides easy, 30:00 easy drills and strides • 8x (20-second • 5–10:00 strength
• 4x (5:00 at RPE L7, cross-training, or • 30:00 at RPE L6.5–7.5 stride, 40-second training (optional)
5:00 recovery jog) day off • 10:00 easy jog)
• 5:00 easy • 5–10:00 strength • 10:00 easy
• 5–10:00 strength training
training

8 30:00 easy or day off • 10:00 easy w/form Choose one: 25:00 • 10:00 easy w/form Day off • 10:00 easy • 10:00 easy w/form
drills and strides easy, 25:00 easy drills and strides 4x (20-second stride, drills and strides
• 7:00 at RPE L7, cross-training, or • 20:00 at RPE L7–8 40-second jog) • 8K/5-mile time trial
7:00 recovery jog day off • 10:00 easy • 10:00 easy or race
• 5:00 at RPE L7, • 5–10:00 strength • 10:00 easy
5:00 recovery jog training
• 3:00 at RPE L8,
3:00 recovery jog
• 1:00 at RPE L8
• 10:00 easy
• 5–10:00 strength
training

9 20:00 easy • 10:00 easy w/form Choose one: 30:00 • 10:00 easy w/form Day off • 10:00 easy • 1:00:00 at RPE L5–5.5
drills and strides easy or 30:00 easy drills and strides • 8x (20-second • 5–10:00 strength
• 4x (5:00 at RPE L7, cross-training • 30:00 at RPE L6.5–7.5 stride, 40-second training (optional)
5:00 recovery jog) • 10:00 easy jog)
• 5:00 easy • 5–10:00 strength • 10:00 easy
• 5–10:00 strength training
training

10 30:00 easy • 10:00 easy w/form Choose one: 25:00 • 10:00 easy w/form Day off • 10:00 easy • 50:00 at RPE L6
drills and strides easy or 25:00 easy drills and strides • 8x (20-second • 5–10:00 strength
• 2x (10:00 at RPE L7 cross-training • 30:00 at RPE L7–7.5 stride, 40-second training (optional)
w/10:00 recovery • 10:00 easy jog)
jog) • 5–10:00 strength • 10:00 easy
• 5–10:00 strength training
training

11 20:00 easy or day off • 10:00 easy w/form Day off • 10:00 easy w/form Day off • 10:00 easy • 40:00 at RPE L5
drills and strides drills and strides • 8x (20-second • 5–10:00 strength
• 6x (2:00 at RPE L7, • 20:00 at 10K goal stride, 40-second training (optional)
2:00 recovery jog) pace jog)
• 8:00 easy • 10:00 easy • 10:00 easy
• 5–10:00 strength • 5–10:00 strength
training training

12 Day off • 10:00 easy w/form Choose one: 30:00 • 10:00 easy 30:00 easy or day off • 5:00 easy • 10:00 easy
drills and strides easy or day off • Form drills • 4x (20-second • Form drills and strides
• 10:00 at 10K goal • 6x (20-second stride, stride, 40-second • Goal race
pace 40-second jog) jog) • 10:00 easy
• 10:00 easy • 5:00 easy • 5:00 easy
• 5–10:00 strength
training
NYRR 10K TRAINING PLAN BEGINNER (12 WEEKS)

WARMUP: 10:00 EASY WITH FORM DRILLS AND STRIDES

• Jog 1:00 To gauge easy, moderate, and hard efforts, we use the 1-to-10 Rate of
Perceived Exertion (RPE) scale:
• Form drills: for 15–20 seconds each, followed by 15–20
seconds of slow jogging, do each of these eight drills: RPE Level How It Feels Activity
1–2 Negligible effort Walking
– Butt-kicks
3–4 Easy Easy-run range
– High knees
5 Moderate Regular-run pace
– Quick feet
6–7 Moderate-to-hard Tempo-run range
– Skipping for height
8–9 Hard Speedwork range
– Side-slide/chassée (R and L)
10 Very hard Sprinting
– Cross-over/carioca/grapevine (R and L)
• Strides: after the last drill and a 15-to-20-second jog, run at a
relaxed, fast pace (not sprinting, not straining) for 20 seconds,
then jog for 40 seconds. Repeat the cycle until you’ve done
four 20-second strides.
• Jog 1:00
NYRR 10K TRAINING PLAN INTERMEDIATE (12 WEEKS)
WEEK MONDAY TUESDAY
Easy run or day Speedwork
off
1 3 miles easy or • 1 mile easy w/form drills
day off and strides
• 4x (800 meters at 10K
goal pace, 400-meter
recovery jog)
• 1 mile easy
• 5–10:00 strength training
0–3 4.75
2 2–3 miles easy • 1 mile easy w/form drills
and strides
• 5x1000 meters at 10 sec-
onds per mile slower than
10K goal pace w/500-meter
recovery jogs
• 1 mile easy
• 5–10:00 strength training
2–3 6.25
3 3 miles easy • 1 mile easy w/form drills
or day off and strides
• 6x400 meters uphill at
RPE L7–8 w/jog-down
recoveries
• 1 mile easy
• 5–10:00 strength training
0–3 5 0–4
4 2–3 miles easy • 1 mile easy w/form drills
and strides
• 4x1200 meters at 5–10
seconds per mile faster
than 10K goal pace w/600-
meter recovery jogs
• 1 mile easy
• 5–10:00 strength training
2–3 6.25
5 3–4 miles easy or • 1 mile easy w/form drills
day off and strides
• 3x1 mile at 10–15 seconds
per mile slower than 10K
goal pace w/800-meter
recovery jogs
• 800 meters easy
• 5–10:00 strength training
3–4 5.5
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Easy run, cross-train, Tempo run Day off Easy run with drills Long run Miles/wk
or day off and strides (nearest
mile)
3–4 miles easy, 20:00 • 1 mile easy w/form Day off • 1.5 miles easy • 5 miles easy 19–25
easy cross-training, drills and strides • 4x (100-meter stride, • 5–10:00 strength
or day off • 3 miles at 1:00 per mile 100-meter jog) training (optional)
slower than 10K goal • 1.5 miles easy
pace
• 1 mile easy
• 5–10:00 strength training
0–4 5.3 0 3.5 5
3 miles e, 20:00 easy • 1 mile easy w/form Day off • 1.5 miles easy • 5–7 miles easy- 23–29
cross-training, or drills and strides • 8x (100-meter stride, to-moderate
day off • 4 miles at 1:00 per mile 100-meter jog) • 5–10:00 strength
slower than 10K goal • 1.5 miles easy training (optional)
pace
• 1 mile easy
• 5–10:00 strength training
0–3 6 0 4 5–7
3–4 miles e, 25:00 • 1 mile easy w/form Day off • 2 miles easy • 6 miles easy 21–28
easy cross-training, drills and strides • 8x (100-meter stride, • 5–10:00 strength
or day off • 3 miles at 45 seconds 100-meter jog) training (optional)
per mile slower than • 2 miles easy
10K goal pace
• 1 mile easy
• 5–10:00 strength training
5 0 5 6
3 miles easy or 25:00 • 1 mile easy w/form Day off • 1.5 miles easy • 1 mile easy 25–29
easy cross-training drills and strides • 4x200 meters at goal • Form drills and
• 5 miles at 1:00 per mile pace w/200-meter strides
slower than 10K goal recovery jog • 5K time trial or race
pace • 1.5 miles e • 1 mile easy
• 1 mile easy
• 5–10:00 strength
training
0–3 7 0 4 5.6
3–4 M easy, 25:00 • 1 mile easy w/form Day off • 2 miles easy • 8 miles easy 29–34
easy cross-training, drills and strides • 8x (100-meter • 5–10:00 strength
or day off • 4 miles at 45 seconds stride, 100-meter training (optional)
per mile slower than jog)
10K goal pace • 2 miles easy
• 1 mile easy
• 5–10:00 strength training
0–4 6 0 5 8
NYRR 10K TRAINING PLAN INTERMEDIATE (12 WEEKS)
6 3 miles easy • 1 mile easy w/form drills
and strides
• 3x1000 meters at 10
seconds per mile faster
than 10K goal pace w/
500-meter recovery jogs
• 1 mile easy
• 5–10:00 strength training
3 5.5
7 3 miles easy • 1 mile easy w/form drills
or day off and strides
• 4x800 meters at 10, 12, 14,
and 16 seconds per mile
faster than 10K goal pace
w/400-meter recovery jogs
• 1 mile easy
• 5–10:00 strength training
0–3 4.75
8 3–4 miles easy • 1 mile easy w/form drills
and strides
• 1200 meters at 10K goal pace,
600-meter recovery jog
• 800 meters at 6–8 seconds
per mile faster than 10K
goal pace
• 400-meter recovery jog
• 400 meters at 10–12 sec-
onds per mile faster than
10K goal pace
• 1 mile easy
• 5–10:00 strength training
3-4 4.55
9 3–4 miles easy or • 1 mile easy w/form drills
day off and strides
• 5x1000 meters at 10K
goal pace w/500-meter
recovery jogs
• 1 mile easy
• 5–10:00 strength training
0–4 6.25
3 miles easy or 25:00 • 1 mile easy w/form Day off • 1 mile easy • 6 miles moderate 23–26
easy cross-training drills and strides • 1.5 miles • 5–10:00 strength
• 3 miles (P): 1 mile at • 8x (100-meter stride, training (optional)
40 seconds per mile 100-meter jog)
slower than 10K goal • 1.5 miles easy
pace goal pace, 1 mile
at 20 seconds per mile
slower than 10K goal
pace, 1 mile at 10K goal
pace
• 1 mile easy
• 5–10:00 strength
training
0–3 5 0 4 6
3 miles easy, 25:00 • 1 mile easy w/form Day off • 1.5 miles easy • 6 miles easy-to- 20–26
easy cross-training, drills and strides • 8x (100-meter stride, moderate
or day off • 3 miles at 45 seconds 100-meter jog) • 5–10:00 strength
per mile slower than • 1.5 miles easy training (optional)
10K goal pace
• 1 mile easy
• 5–10:00 strength
training
0–3 5.3 0 4 6
4–5 miles easy, 30:00 • 1 mile easy w/form Day off • 1 mile easy • 1 mile easy 22–28
easy cross-training, drills and strides • 4x (200 meters at • Form drills and
or day off • 2 miles at 30 seconds goal pace, 200-meter strides
per mile slower than recovery jog) • 8K or 5-mile time
10K goal pace • 1 mile easy trial or race
• 1 mile easy • 1 mile easy
• 5–10:00 strength
training
0–5 4.3 0 2.3 7.3
3 miles easy or 25:00 • 1 mile easy w/form Day off • 2 miles easy • 6–7 miles 25–33
easy cross-training drills and strides • 8x (100-meter easy-to-moderate
• 5 miles: 2 miles at 45 stride, 100-meter • 5–10:00 strength
seconds per mile slower jog) training (optional)
than 10K goal pace, 2 • 2 miles easy
miles at 30 seconds per
mile slower than 10K
goal pace, 1 mile
at 10K goal pace
• 1 mile easy
• 5–10:00 strength
training
0–3 7 0 5 6–7
NYRR 10K TRAINING PLAN INTERMEDIATE (12 WEEKS)

10 3–4 miles easy • 1 mile easy w/form
drills and strides
• 2x1 mile at 10K goal pace
w/800-meter recovery jog
• 1 mile easy
• 5–10:00 strength training
3 miles easy or 25:00 • 1 mile easy w/form Day off • 1.5 miles easy • 7–9 miles moderate 24–30
easy cross-training drills and strides • 8x (100-meter stride, • 5–10:00 strength
• 3 miles at 30 seconds 100-meter jog) training (optional)
mile slower than 10K • 1.5 miles easy
goal pace
• 1 mile easy
• 5–10:00 strength
training

3–4 4.5 0–3 5 0 4 7–9

11 3 miles easy • 1 mile easy w/form drills Day off • 1 mile easy w/form Day off • 2 miles easy • 6 miles easy 23
and strides drills and strides • 8x (100-meter stride, • 5–10:00 strength
• 10x400 meters at 10–12 • 2 miles at 10K goal 100-meter jog) training (optional)
seconds per mile faster pace • 2 miles easy
than 10K goal pace • 1 mile easy
w/200-meter recovery jogs • 5–10:00 strength
• 1 mile easy training
• 5–10:00 strength training

3 5.6 0 4 0 5 6

12 Day off • 1 mile easy w/form drills 3 miles easy or day off • 1 mile easy 2 miles easy or • 800 meters easy • 1 mile easy 15–21
and strides • 6x (100-meter stride, day off • 4x (100-meter stride, • Form drills and
• 1 mile at 10K goal pace 200-meter jog) 200-meter jog) strides
• 1 mile easy • 800 meters easy • 800 meters easy • Goal race
• 5–10:00 strength training • 1 mile easy

0 3 0–3 2.7 0–2 1.75 8.5

WARMUP: 1 MILE EASY WITH FORM DRILLS AND STRIDES

• Jog 1:00 To gauge easy, moderate, and hard efforts, we use the 1-to-10 Rate of
Perceived Exertion (RPE) scale:
• Form drills: for 15–20 seconds each, followed by 15–20
seconds of slow jogging, do each of these eight drills: RPE Level How It Feels Activity
– Butt-kicks 1–2 Negligible effort Walking
– High knees 3–4 Easy Easy-run range
– Quick feet 5 Moderate Regular-run pace
– Skipping for height 6–7 Moderate-to-hard Tempo-run range
– Side-slide/chassée (R and L) 8–9 Hard Speedwork range
– Cross-over/carioca/grapevine (R and L) 10 Very hard Sprinting

• Strides: after the last drill and a 15-to-20-second jog, run at a

relaxed, fast pace (not sprinting, not straining) for 20 seconds,
then jog for 40 seconds. Repeat the cycle until you’ve done
four 20-second strides.
• Jog 1:00
NYRR 10K TRAINING PLAN ADVANCED (12 WEEKS)

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Easy run or Speedwork Easy run, cross-train, Tempo run Day off Easy run with drills Long run Miles/wk
day off or day off and strides (nearest mile)

1 • AM—3 miles • 1 mile easy w/form drills 4–5 miles easy, 20:00 • 1 mile easy w/form 3 miles easy or • 2 miles easy • 6 miles easy 26–37
easy or off and strides easy cross-training, drills and strides day off • 4x (100-meter stride, • 5–10:00 strength
• PM—3 miles • 6x800 meters at 10K or off • 3 miles at 1:00 per 100-meter jog) training (optional)
easy goal pace w/400-meter mile slower than 10K • 2 miles easy
recovery jog goal pace
• 1 mile easy • 1 mile easy
• 5–10:00 strength training • 5–10:00 strength
training

3–6 6.25 0–5 5.3 0–3 5 6

2 2–3 miles easy • 1 mile easy w/form drills 3 miles easy, 20:00 • 1 mile easy w/form 3 miles easy or • 1.5 miles easy • 5–7 miles easy- 24–33
and strides easy cross-training, drills and strides day off • 8x (100-meter stride, to-moderate
• 5x1000 meters at 10 sec- or off • 5 miles at 1:00 per 100-meter jog) • 5–10:00 strength
onds per mile slower than mile slower than 10K • 1.5 miles easy training (optional)
10K goal pace w/500 goal pace
meters recovery jog • 1 mile easy
• 1 mile easy • 5–10:00 strength
• 5–10:00 strength training training

2–3 6.35 0–3 7 0–3 4 5–7

3 • AM—3 miles easy • 1 mile easy w/form drills
or off and strides
• PM—3 miles easy • 8x400 meters hill at
RPE L7–8 w/jog-down
recoveries
• 1 mile easy
• 5–10:00 strength training
4–5 miles easy, 30:00 • 1.5 miles easy w/form 3 miles easy or • 2 miles easy • 7 miles easy 27–39
easy cross-training, drills and strides day off • 1 mile: 8x (100-meter • 5–10:00 strength
or off • 3 miles at 30 seconds stride, 100-meter jog) training (optional)
per mile slower than • 2 miles easy
10K goal pace
• 1.5 miles easy
• 5–10:00 strength training

3–6 6 0–5 6 0–3 5 7

4 2–3 miles easy • 1 mile easy w/form drills 5 miles easy or • 1 mile easy w/form Day off • 1.5 miles easy • 1 mile easy 25–31
and strides 30:00 easy-cross drills and strides • 4x200 meters at • Form drills and
• 4x1200 meters at 5–10 training • 5 miles at 1:00 per 10K goal pace strides
seconds per mile faster mile faster than 10K w/200-meter • 5K time trial or
than 10K goal pace goal pace recovery jogs race
w/600-meter recovery jogs • 1 mile easy • 1.5 miles easy • 1 mile easy
• 1 mile easy • 5–10:00 strength
• 5–10:00 strength training training

2–3 6.25 0–5 7 0 4 5.5

5 • AM—3 miles easy • 1 mile easy w/form drills
or day off and strides
• PM—3 miles easy • 3x1 mile at 10K goal pace
w/800 meters recovery jog
• 2x800 meters at 10 seconds per
mile faster than 10K goal pace
w/400-meter recovery jog
• 1 mile easy
• 5–10:00 strength training
4–5 miles easy, 30:00 • 1 mile easy w/form 3 miles easy or • 2 miles easy • 8 miles easy 34–44
easy cross-training, drills and strides day off • 8x (100-meter stride, • 5–10:00 strength
or off • 7 miles: 4 miles at 1:00 100-meter jog) training (optional)
per mile slower than 10K • 2 miles easy
goal pace, 3 miles at 30
seconds per mile slower
than 10K goal pace
• 1 mile easy
• 5–10:00 strength training

3–6 8 0–5 9 0–3 5 8

NYRR 10K TRAINING PLAN ADVANCED (12 WEEKS)
6 3 miles easy • 1 mile easy w/form drills
and strides
• 5x1000 meters at 8, 10, 12,
14, and 16 seconds per mile
faster than 10K goal pace
w/500-meter recovery jogs
• 1 mile easy
• 5–10:00 strength training
3 6.3
7 • AM—3 miles • 1 mile easy w/form drills
easy or off and strides
• PM—3 miles easy • 6x800 meters at 8, 10, 12, 14,
16, and 18 seconds per mile
faster than 10K goal pace
w/400-meter recovery jogs
• 1 mile easy
• 5–10:00 strength training
3-6 6.25
8 3–4 miles easy • 1 mile easy w/form drills
and strides
• 1 mile at 10K goal pace,
800-meter recovery jog
• 1200 meters at 6–8 seconds
per mile faster than 10K
goal pace, 600-meter
recovery jog
• 800 meters at 8–10 seconds
per mile faster than 10K goal
pace, 400-meter recovery jog
• 3x400 meters at 12, 13, and
14 seconds per mile faster
than 10K goal pace w/200-
meter recovery jog
• 1 mile easy
• 5–10:00 strength training
3–4 7.25
9 • AM—3 miles easy • 1 mile easy w/form drills
or day off and strides
• PM—3 miles easy • 8x1000 meters at 10K
goal pace w/500-meter
recovery jogs
• 1 mile easy
• 5–10:00 strength training
3–6 8.1
5 miles easy or 30:00 • 1 mile easy w/form 3 miles easy or • 1.5 miles easy • 6–8 miles 24–34
easy cross-training drills and strides day off • 8x (100-meter stride, moderate
• 3 miles: 1 mile at 40 100-meter jog) • 5–10:00 strength
seconds per mile • 1.5 miles easy training (optional)
slower than 10K goal
pace, 1 mile at 20
seconds slower than
10K goal pace, 1 mile
at 10K goal pace
• 1 mile easy
• 5–10:00 strength
training
0–5 5 0–3 4 6–8
4–5 miles easy, 25:00 • 1 mile easy w/form 3 miles easy or • 2 miles easy • 10 miles easy-to- 32–43
easy cross-training, drills and strides day off • 1 mile: 8x (100-meter moderate
or off • 5 miles at 45 seconds stride, 100-meter • 5–10:00 strength
per mile slower than jog) training (optional)
10K goal pace • 2 miles easy
• 1 mile easy
• 5–10:00 strength
training
0–5 7 0–3 5 10
4–5 miles easy, 30:00 • 1.5 miles easy w/form Day off • 1 mile easy • 1 mile easy 24–30
easy cross-training, drills and strides • 4x (200 meters at • Form drills and
or day off • 2 miles at 30 seconds goal pace, 200-meter strides
per mile slower than recovery jog) • 8K/5-mile time
10K goal pace • 1 mile easy trial race
• 1.5 miles easy • 1 mile easy
• 5–10:00 strength
training
0–5 5 0 3 7.3
5 miles easy or 30:00 • 1 mile easy w/form 3 miles easy or • 2 miles easy • 8–10 miles easy- 38–45
easy cross-training drills and strides day off • 8x (100-meter to-moderate
• 5 miles: 2 miles at 45 stride, 100-meter • 5–10:00 strength
seconds per mile slow- jog) training (optional)
er than 10K goal pace, • 2 miles easy
2 miles at 30 seconds
per mile slower than
10K goal pace, 1 mile
at 10K goal pace
• 1 mile easy
• 5–10:00 strength
training
0–5 7 0–3 5 8–10
NYRR 10K TRAINING PLAN ADVANCED (12 WEEKS)

10 3–4 miles easy • 1 mile easy w/form drills
and strides
• 3x1 mile at 10K goal pace
w/800-meter recovery jogs
after first 2
• 800 meters easy
• 5–10:00 strength training
3 miles easy or 25:00 • 1 mile easy w/form 3 miles easy or • 1.5 miles easy • 7–9 miles moderate 25–34
easy cross-training drills and strides day off • 8x (100-meter stride, • 5–10:00 strength
• 3 miles at 30 seconds 100-meter jog) training (optional)
per mile slower than • 1.5 miles easy
10K goal pace
• 1 mile easy
• 5–10:00 strength
training

3–4 6 0–3 5 0–3 4 7–9

11 3 miles easy • 1 mile easy w/form drills Day off • 1 mile easy w/form 3 miles easy or • 2 miles easy • 6 miles easy 24–27
and strides drills and strides day off • 8x (100-meter stride, • 5–10:00 strength
• 10x400 meters at 10–12 sec- • 2 miles at 10K goal 100-meter jog) training (optional)
onds per mile faster than pace • 2 miles easy
10K goal pace w/200-meter • 1 mile easy
recovery jogs • 5–10:00 strength
• 1 mile easy training
• 5–10:00 strength training

3 5.6 0 4 0–3 5 6

12 Day off • 1 mile easy w/form drills 3 miles easy or day off • 1 mile easy Day off • 800 meters easy • 1 mile easy 16–22
and strides • 6x (100-meter stride, • 4x (100-meter stride, • Form drills and
• 1 mile at 10K goal pace 200-meter jog) 200-meter jog) strides
• 1 mile easy • 800 meters easy • 800 meters easy • Goal race
• 5–10:00 strength training • 1 mile easy

0 3 0–3 2.75 0–3 1.75 8.5

WARMUP: 1 MI EASY WITH FORM DRILLS AND STRIDES

• Jog 1:00 To gauge easy, moderate, and hard efforts, we use the 1-to-10 Rate of
Perceived Exertion (RPE) scale:
• Form drills: for 15–20 seconds each, followed by 15–20
seconds of slow jogging, do each of these eight drills: RPE Level How It Feels Activity

– Butt-kicks 1–2 Negligible effort Walking

– High knees 3–4 Easy Easy-run range

– Quick feet 5 Moderate Regular-run pace

– Skipping for height 6–7 Moderate-to-hard Tempo-run range

– Side-slide/chassée (R and L) 8–9 Hard Speedwork range

– Cross-over/carioca/grapevine (R and L) 10 Very hard Sprinting

• Strides: after the last drill and a 15-to-20-second jog, run at a

relaxed, fast pace (not sprinting, not straining) for 20 seconds,
then jog for 40 seconds. Repeat the cycle until you’ve done
four 20-second strides.
• Jog 1:00
Northwell Heroes Challenge:
Training Resources

Half Marathon 13.1 miles

 CONSERVATIVE 10-WEEK HALF MARATHON TRAINING PLAN
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 3 miles - Flex Run 3 miles - Fartlek Off 3 miles - AYF 3 miles - Reg Run Off 5 miles - Long Run

2 3 miles - Flex Run 3 miles - Fartlek Off 3 miles - Reg Run 3 miles - AYF Off 6 miles - Long Run

3 3 miles - Flex Run 4 miles - Tempo Run Off 3 miles - Reg Run 3 miles - Reg Run Off 7 miles - Long Run

4 3 miles - Flex Run 4 miles - Intervals Off 3 miles - Reg Run 3 miles - Easy Run Off 8 miles - Long Run

5 3 miles - Flex Run 5 miles - Intervals Off 4 miles - Easy Run 3 miles - Reg Run Off 7 miles - Long Run

6 3 miles - Flex Run 5 miles - Tempo Run Off 4 miles - Reg Run 4 miles - Easy Run Off 9 miles - Long Run

7 4 miles - Flex Run 5 miles - Reg Run Off 5 miles - Reg Run 4 miles - Reg Run Off 10 miles - Long Run

8 3 miles - Flex Run 5 miles - Fartlek Off 4 miles - Reg Run 4 miles - AYF Off 9 miles - Long Run

9 5 miles - Flex Run 5 miles - Tempo Run Off 5 miles - Reg Run 4 miles - Reg Run Off 6 miles - Long Run

10 Off 3 miles - Reg Run 3 miles - Tempo Run 3 miles - Reg Run 3 miles - Flex Run 3 miles - Flex Run 13.1 - RACE

RUNNING TERMS

FLEX DAY: The best day of the week to substitute your run with a crosstraining session or a day off.

REGULAR RUN (Reg Run): A run performed at a comfortable, not-too-hard pace.

EASY RUN: A recovery run during which you focus on running slowly.

AS YOU FEEL (AYF): For these runs, leave your watch and your cares behind. Run for the fun of it, not because you're training. Run as fast—or as slow—as you like.

FARTLEK: Swedish for “speed play." Fartlek workouts involve running at different speeds for varying periods--good preparation for "shifting gears" in a race.

INTERVALS: Running short (usually between 200 and 1600 meters), fast repeats with recovery jogs in between. Interval training builds speed and endurance.

TEMPO RUN: A training run (usually 20 to 30 minutes) at a pace slightly slower than 10K race pace.

LONG RUN: The most important workout of the week for distance runners. Long runs build both strength and confidence.

OFF: Don’t run, don’t swim, don’t get on your bike. Rest and recover!
 MODERATE 10-WEEK HALF MARATHON TRAINING PLAN
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 3 miles - Flex 3 miles - Reg Run 4 miles - Fartlek 4 miles - Reg Run 4 miles - AYF 6 miles - Long Run

2 3 miles - Flex 4 miles - Tempo Run 4 miles - Reg Run 4 miles - AYF 4 miles - Reg Run 7 miles - Long Run

3 3 miles - Flex 5 miles - Fartlek 3 miles - Reg Run 4 miles - Reg Run 8 miles - Long Run

4 3 miles - Flex 6 miles - Intervals 4 miles - Reg Run 4 miles - Easy Run 5 miles - Reg Run 9 miles - Long Run

5 4 miles - Flex 7 miles - Intervals 5 miles - Reg Run 5 miles - Reg Run 5 miles - Easy Run 8 miles - Long Run

6 3 miles - Flex 6 miles - Tempo Run 3 miles - Reg Run 5 miles - Easy Run 10 miles - Long Run

7 5 miles - Flex 7 miles - Reg Run 5 miles - AYF 6 miles - Reg Run 6 miles - Reg Run 11 miles - Long Run

8 4 miles - Flex 6 miles - Fartlek 6 miles - Reg Run 6 miles - AYF 9 miles - Long Run

9 5 miles - Flex 6 miles - Tempo Run 5 miles - AYF 5 miles - Reg Run 5 miles - Reg Run 7 miles - Long Run

10 4 miles - Reg Run 5 miles - Tempo Run 4 miles - Reg Run 4 miles - Reg Run 3 miles - Flex 13.1 - RACE

RUNNING TERMS

FLEX DAY: The best day of the week to substitute your run with a crosstraining session or a da .

REGULAR RUN (Reg Run): A run performed at a comfortable, not-too-hard pace.

EASY RUN: A recovery run during which you focus on running slowly.

AS YOU FEEL (AYF): For these runs, leave your watch and your cares behind. Run for the fun of it, not because you're training. Run as fast—or as slow—as you like.

FARTLEK: Swedish for “speed play." Fartlek workouts involve running a erent speeds for varying periods--good preparation for "shifting gears" in a race.

INTERVALS: Running short (usually between 200 and 1600 meters), fast repeats with recovery jogs in between. Interval training builds speed and endurance.

TEMPO RUN: A training run (usually 20 to 30 minutes) at a pace slightly slower than 10K race pace.

LONG RUN: The most important workout of the week for distance runners. Long runs build both strength and confidence.

OFF: Don’t run, don’t swim, don’t get on your bike. Rest and recover!
 ADVANCED 10-WEEK HALF MARATHON TRAINING PLAN
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 3 miles - Flex 5 miles - Tempo Run 4 miles - Reg Run 5 miles - Reg Run 4 miles - AYF 4 miles - Reg Run 7 miles - Long Run

2 3 miles - Flex 5 miles - AYF 4 miles - Reg Run 6 miles - Intervals 4 miles - Reg Run 5 miles - Reg Run 8 miles - Long Run

3 4 miles - Flex 5 miles - Fartlek 4 miles - Reg Run 4 miles - Reg Run Off 4 miles - Reg Run 9 miles - Long Run

4 3 miles - Flex 5 miles - Reg Run 5 miles - Reg Run 7 miles - Intervals 3 miles - Easy 5 miles - Reg Run 10 miles - Long Run

5 4 miles - Flex 6 miles - Reg Run 4 miles - Reg Run 8 miles - Intervals 3 miles - Easy 4 miles - Reg Run 9 miles - Long Run

6 3 miles - Flex 6 miles - Intervals 6 miles - Reg Run 4 miles - Easy Off 5 miles - Reg Run 11 miles - Long Run

7 4 miles - Flex 6 miles - Reg Run 5 miles - AYF 7 miles - Tempo Run 5 miles - Easy 5 miles - Reg Run 12 miles - Long Run

8 4 miles - Flex 6 miles - Fartlek 5 miles - Reg Run 5 miles - AYF Off 5 miles - Reg Run 10 miles - Long Run

9 4 miles - Flex 6 miles - Tempo Run 4 miles - Reg Run 5 miles - Reg Run Off 5 miles - Reg Run 7 miles - Long Run

10 Off 5 miles - Intervals 3 miles - Reg Run 4 miles - Reg Run 3 miles - Reg Run 3 miles - Flex 13.1 - RACE

RUNNING TERMS

FLEX DAY: The best day of the week to substitute your run with a crosstraining session or a day off.

REGULAR RUN (Reg Run): A run performed at a comfortable, not-too-hard pace.

EASY RUN: A recovery run during which you focus on running slowly.

AS YOU FEEL (AYF): For these runs, leave your watch and your cares behind. Run for the fun of it, not because you're training. Run as fast—or as slow—as you like.

FARTLEK: Swedish for “speed play." Fartlek workouts involve running at different speeds for varying periods--good preparation for "shifting gears" in a race.

INTERVALS: Running short (usually between 200 and 1600 meters), fast repeats with recovery jogs in between. Interval training builds speed and endurance.

TEMPO RUN: A training run (usually 20 to 30 minutes) at a pace slightly slower than 10K race pace.

LONG RUN: The most important workout of the week for distance runners. Long runs build both strength and confidence.

OFF: Don’t run, don’t swim, don’t get on your bike. Rest and recover!
Northwell Heroes Challenge:
Training Resources

Marathon 26.2 miles

 CONSERVATIVE 16-WEEK MARATHON TRAINING PLAN

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 3 miles - Flex Day 3 miles - Reg Run Off 3 miles - Reg Run Off Off 6 miles - Long Run

2 3 miles - Flex Day 3 miles - Fartlek Off 4 miles - Reg Run Off 3 miles - AYF 8 miles - Long Run

3 3 miles - Flex Day 4 miles - Tempo Run Off 5 miles - Reg Run Off 4 miles - AYF 10 miles - Long Run

4 3 miles - Flex Day 4 miles - Intervals Off 6 miles - Reg Run Off 4 miles - AYF 12 miles - Long Run

5 3 miles - Flex Day 5 miles - Hills Off 6 miles - Reg Run Off 5 miles - AYF 10 miles - Long Run

6 3 miles - Flex Day 5 miles - Tempo Run Off 5 miles - Reg Run Off Off 14 miles - Long Run

7 3 miles - Flex Day 5 miles - Intervals Off 5 miles - Reg Run Off 5 miles - AYF 10 miles - Long Run

8 3 miles - Flex Day 4 miles - Hills Off 6 miles - Reg Run Off 5 miles - AYF 16 miles - Long Run

9 3 miles - Flex Day 6 miles - Tempo Run Off 5 miles - Reg Run Off 5 miles - AYF 10 miles - Long Run

10 3 miles - Flex Day 5 miles - Intervals Off 6 miles - Reg Run Off 4 miles - AYF 18 miles - Long Run

11 3 miles - Flex Day 5 miles - Hills Off 8 miles - Reg Run Off 5 miles - AYF 10 miles - Long Run

12 3 miles - Flex Day 8 miles - Tempo Run Off 6 miles - Reg Run Off Off 20 miles - Long Run

13 3 miles - Flex Day 4 miles - Intervals Off 8 miles - Reg Run Off 5 miles - AYF 10 miles - Long Run

14 3 miles - Flex Day 4 miles - Hills Off 6 miles - Reg Run Off 4 miles - AYF 12 miles - Long Run

15 3 miles - Flex Day 3 miles - Tempo Run Off 5 miles - Reg Run Off 4 miles - AYF 7 miles - Long Run

16 3 miles - Flex Day 3 miles - Reg Run Off 3 miles - Reg Run Off 2 miles - AYF 26.2 - RACE

RUNNING TERMS

Flex Day: The best day of the week to replace your run with a cross-training session or a day off.

Regular Run (Reg Run): A run performed at a comfortable, not-too-hard pace.

Easy Run: A recovery run during which you focus on running slowly.

As You Feel (AYF): For these runs, leave your watch and your cares behind. Run for the fun of it, not because you're training. Run as fast—or as slow—as you like.

Fartlek: Swedish for “speed play." Fartlek workouts involve running at different speeds for varying periods--good preparation for "shifting gears" in a race.

Intervals: Running short (usually between 200 and 1600 meters), fast repeats with recovery jogs in between. Interval training builds speed and endurance.

Tempo Run: A training run (usually 20 to 30 minutes) at a pace slightly slower than 10K race pace.

Long Run: The most important workout of the week for distance runners. Long runs build both strength and confidence.

Off: Don’t run, don’t swim, don’t get on your bike. Rest and recover!
 MODERATE 16-WEEK MARATHON TRAINING PLAN

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 3 miles - Flex Day 4 miles - Reg Run Off 5 miles - Reg Run Off 4 miles - AYF 8 miles - Long Run

2 3 miles - Flex Day 3 miles - Fartlek Off 6 miles - Reg Run Off 3 miles - AYF 10 miles - Long Run

3 3 miles - Flex Day 5 miles - Tempo Run Off 6 miles - Reg Run Off 4 miles - AYF 12 miles - Long Run

4 3 miles - Flex Day 5 miles - Intervals Off 6 miles - Reg Run Off 5 miles - AYF 10 miles - Long Run

5 3 miles - Flex Day 6 miles - Hills Off 7 miles - Reg Run 4 miles - Tempo Run 5 miles - AYF 14 miles - Long Run

6 3 miles - Flex Day 6 miles - Intervals Off 6 miles - Reg Run Off 4 miles - AYF 10 miles - Long Run

7 3 miles - Flex Day 6 miles - Tempo Run Off 8 miles - Reg Run 4 miles - Hills 3 miles - AYF 16 miles - Long Run

8 3 miles - Flex Day 6 miles - Intervals Off 8 miles - Reg Run Off 4 miles - AYF 10 miles - Long Run

9 3 miles - Flex Day 8 miles - Tempo Run Off 5 miles - Reg Run 4 miles - Hills 5 miles - AYF 18 miles - Long Run

10 3 miles - Flex Day 6 miles - Intervals Off 7 miles - Reg Run Off 6 miles - AYF 10 miles - Long Run

11 3 miles - Flex Day 6 miles - Fartlek Off 8 miles - Reg Run 4 miles - Hills 6 miles - AYF 20 miles - Long Run

12 3 miles - Flex Day 10 miles - Tempo Run Off 6 miles - Reg Run Off 4 miles - AYF 10 miles - Long Run

13 3 miles - Flex Day 8 miles - Intervals Off 8 miles - Reg Run 6 miles - Tempo Run 4 miles - AYF 20 miles - Long Run

14 3 miles - Flex Day 6 miles - Hills Off 6 miles - Reg Run Off 4 miles - AYF 14 miles - Long Run

15 3 miles - Flex Day 3 miles - Tempo Run Off 6 miles - Reg Run Off 4 miles - AYF 8 miles - Long Run

16 3 miles - Flex Day 3 miles - Reg Run Off 5 miles - Reg Run Off 3 miles - AYF 26.2 - RACE

RUNNING TERMS

Flex Day: The best day of the week to replace your run with a cross-training session or a day off.

Regular Run (Reg Run): A run performed at a comfortable, not-too-hard pace.

Easy Run: A recovery run during which you focus on running slowly.

As You Feel (AYF): For these runs, leave your watch and your cares behind. Run for the fun of it, not because you're training. Run as fast—or as slow—as you like.

Fartlek: Swedish for “speed play." Fartlek workouts involve running at different speeds for varying periods--good preparation for "shifting gears" in a race.

Intervals: Running short (usually between 200 and 1600 meters), fast repeats with recovery jogs in between. Interval training builds speed and endurance.

Tempo Run: A training run (usually 20 to 30 minutes) at a pace slightly slower than 10K race pace.

Long Run: The most important workout of the week for distance runners. Long runs build both strength and confidence.

Off: Don’t run, don’t swim, don’t get on your bike. Rest and recover!
 ADVANCED 16-WEEK MARATHON TRAINING PLAN

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 4 miles - Flex Day 5 miles - Reg Run Off 6 miles - Reg Run 6 miles - Reg Run 5 miles - AYF 8 miles - Long Run

2 4 miles - Flex Day 4 miles - Tempo Run Off 7 miles - Reg Run 6 miles - Reg Run 4 miles - AYF 10 miles - Long Run

3 4 miles - Flex Day 6 miles - Tempo Run Off 7 miles - Reg Run 4 miles - Hills 5 miles - AYF 12 miles - Long Run

4 4 miles - Flex Day 6 miles - Intervals 5 miles - Reg Run 6 miles - Reg Run 5 miles - Tempo Run 6 miles - AYF 10 miles - Long Run

5 4 miles - Flex Day 6 miles - Hills 5 miles - Reg Run 8 miles - Reg Run 5 miles - Tempo Run 5 miles - AYF 14 miles - Long Run

6 4 miles - Flex Day 8 miles - Intervals Off 8 miles - Reg Run 3 miles - Reg Run 5 miles - AYF 10 miles - Long Run

7 4 miles - Flex Day 8 miles - Tempo Run 5 miles - Reg Run 7 miles - Reg Run 5 miles - Hills 5 miles - AYF 16 miles - Long Run

8 4 miles - Flex Day 6 miles - Intervals 7 miles - Reg Run 8 miles - Reg Run 6 miles - Tempo Run 4 miles - AYF 10 miles - Long Run

9 4 miles - Flex Day 6 miles - Hills 7 miles - Reg Run 8 miles - Reg Run 6 miles - Tempo Run 5 miles - AYF 18 miles - Long Run

10 4 miles - Flex Day 8 miles - Intervals 5 miles - Reg Run 7 miles - Reg Run 5 miles - Reg Run 4 miles - AYF 10 miles - Long Run

11 4 miles - Flex Day 8 miles - Hills 6 miles - Reg Run 9 miles - Reg Run 6 miles - Tempo Run 6 miles - AYF 20 miles - Long Run

12 4 miles - Flex Day 8 miles - Intervals 6 miles - Reg Run 8 miles - Reg Run 6 miles - Hills 6 miles - AYF 10 miles - Long Run

13 4 miles - Flex Day 10 miles - Tempo Run Off 8 miles - Reg Run 5 miles - Reg Run 6 miles - AYF 22 miles - Long Run

14 4 miles - Flex Day 6 miles - Intervals 4 miles - Reg Run 8 miles - Reg Run 4 miles - Hills 5 miles - AYF 14 miles - Long Run

15 4 miles - Flex Day 6 miles - Tempo Run Off 6 miles - Reg Run 5 miles - Reg Run 4 miles - AYF 8 miles - Long Run

16 4 miles - Flex Day 5 miles - Reg Run Off 5 miles - Reg Run Off 3 miles - AYF 26.2 - RACE

RUNNING TERMS

Flex Day: The best day of the week to replace your run with a cross-training session or a day off.

Regular Run (Reg Run): A run performed at a comfortable, not-too-hard pace.

Easy Run: A recovery run during which you focus on running slowly.

As You Feel (AYF): For these runs, leave your watch and your cares behind. Run for the fun of it, not because you're training. Run as fast—or as slow—as you like.

Fartlek: Swedish for “speed play." Fartlek workouts involve running at different speeds for varying periods--good preparation for "shifting gears" in a race.

Intervals: Running short (usually between 200 and 1600 meters), fast repeats with recovery jogs in between. Interval training builds speed and endurance.

Tempo Run: A training run (usually 20 to 30 minutes) at a pace slightly slower than 10K race pace.

Long Run: The most important workout of the week for distance runners. Long runs build both strength and confidence.

Off: Don’t run, don’t swim, don’t get on your bike. Rest and recover!