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Print It Training Schedule: Beginners 5k

Key:
2 miles @12 = run two miles at a 12 minute per mile pace
XT= cross train (biking, swimming, water running, strength training, hiking, walking)
Tempo run — a short run at a quick pace, only slightly slower than race pace
Speed work — different types of interval training done at a track.

How to decipher a speed workout:
Speed Work 4 miles: Warm 1 mile; 2x1600 @ 9:45 w/ 800 jog btwn; Cool 1 mile = run four miles total; warm up for one mile, then do two repetitions of the 1600 meter (four times around a standard 400 meter track) at the pace of 9:45 minute miles; between reps jog for 800 meters; after your second rep, cool down by jogging for one mile.


Week Mon Tues Wed Thurs Fri Sat Sun
One Rest Rest Easy Run
2 miles @12
Rest/XT XT Easy Run
2 miles @12
XT
Two Easy Run
3 miles @12
XT Easy Run
3 miles @12
XT or Rest XT or Rest Easy Run
2 miles @12
XT or Rest
Three Easy Run
3 miles @11.5
XT Easy Run
3 miles @11.5
XT or Rest XT or Rest Easy Run
3 miles @12
XT or Rest
Four Easy Run
4 miles @12
XT Easy Run
3 miles @11.5
XT or Rest XT or Rest Easy Run
3 miles @11.5
XT or Rest
Five Easy Run
4 miles @11.5
XT Easy Run
4 miles @12
XT or Rest XT or Rest Easy Run
4 miles @11.5
XT or Rest
Six Easy Run
3 miles @11
XT Easy Run
3 miles @11.5
XT or Rest XT or Rest Easy Run
3 miles@11
XT or Rest
Seven Easy Run
3 miles @11
XT Tempo Run 4 miles
1 mi warm; 2 mi @10:15; cool 1 mi
XT or Rest XT or Rest Long Run
5 miles @12
XT or Rest
Eight Easy Run
3 miles @11
XT Speed Work 4 miles:
warm 1 mi; 2x1600 @ 9:45
w/ 800 jog btwn; cool 1 mi
XT or Rest XT or Rest Long Run
5 miles @12
XT or Rest/td>

Nine Easy Run
3 miles @11 min
XT Speedwork 4 miles:
warm 1 mi; 3x800 @4:38 w/ 400 jog btwn; cool 1 mi
XT or Rest XT or Rest Long Run
5 miles @11.5
XT or Rest
Ten Easy Run
3 miles @11.5
XT Tempo Run 4 miles:
warm 1 mi; 2 mi @10:15; cool 1 mi
XT or Rest XT or Rest Long Run
5 miles @11.5
XT or Rest
Eleven XT or Rest Easy Run
2 miles @12
XT or Rest Speed Work 3 mile:
warm 1 mi; 2x800 in 4:38 w/400 jogs btwn; cool 1 mi
XT or Rest XT or Rest RACE DAY

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