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Key:
2 miles @12:05 = run two miles at a 12:05 minute per mile pace
XT = Cross training: do a Pilates class, take spin class, swim, hike — something beside running
Rest = If your feeling tired or if you just don't feel like working out REST! And get your body geared up for the next day!
Tempo run = a short run at a quick pace, only slightly slower than race pace
Speedwork = different types of interval training done at a track. Due note that 400 meters is equivalent to one lap around the track. One mile is equivalent to four laps around the track. Most of the speed work has you jogging between intervals for recovery.

How to decipher a speed workout:
Speedwork Dist: 4 Mi, inc Warm; 3x800 in 4:40 w/400 jogs; Cool = run four miles total; warm up for one mile, then do three repetitions of the 800 meter (two times around a standard 400 meter track) in 4 minutes and forty seconds; between reps jog for 400 meters (once around the track); after your third rep, cool down by jogging for one mile.

If you don't like running around the track — use a watch and time yourself to get a sense of how long it takes you to go around the track 1x (400) then you can use that amount of time to do intervals where you normally run. If you do workout on the track, make sure you change directions every other mile to help prevent injury.

Hot to decipher a tempo run:
Tempo Run: Dist: 4 Mi, inc Warm; 2 Mi @ 10:26; Cool = run a total of four miles; warm up for one mile, then run two miles at a pace of a 10:26 mile, then cool down running a mile

Week/
mileage
Mon Tues Wed Thurs Fri Sat Sun
One
11-12 mi
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Speedwork
Dist: 1.5 Mi, inc
Warm; 2x400 in 4:40
w/400 jogs; Cool
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Long Run
Dist: 6 Mi
@12:05
Rest / XT
Two
15 mi
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Tempo Run
Dist: 4 Mi, inc
Warm; 2 Mi @ 10:26; Cool
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Long Run
Dist: 8 Mi
@12:05
Rest / XT
Three
17 mi
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Tempo Run
Dist: 5 Mi, inc
Warm; 3 Mi @ 10:26; Cool
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Long Run
Dist: 8 Mi
@12:05
Rest / XT
Four
13 mi
Easy Run
Dist: 3 Mi
@12:05
Rest / XT Easy Run
Dist: 3 Mi
@12:05
Easy Run
Dist: 3 Mi
@12:05
Rest / XT Easy Run
Dist: 4 Mi
@12:05
Rest / XT
Five
16 mi
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Speedwork
Dist: 4 Mi, inc
Warm; 3x800 in 4:40
w/400 jogs; Cool
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Long Run
Dist: 8 Mi
@12:05
Rest / XT
Six
17 mi
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Tempo Run
Dist: 5 Mi, inc
Warm; 3 Mi @ 10:26; Cool
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Long Run
Dist: 8 Mi
@12:05
Rest / XT
Seven
17 mi
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Tempo Run
Dist: 5 Mi, inc
Warm; 3 Mi @ 10:26; Cool
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Easy Run
Dist: 8 Mi
@12:05
Rest / XT
Eight
13 mi
Easy Run
Dist: 3 Mi
@12:05
Rest / XT Easy Run
Dist: 3 Mi
@12:05
Easy Run
Dist: 3 Mi
@12:05
Rest / XT Easy Run
Dist: 4 Mi
@12:05
Rest / XT
Nine
16 mi
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Speedwork
Dist: 4 Mi, inc
Warm; 3x800 in 4:40
w/400 jogs; Cool
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Long Run
Dist: 8 Mi
@12:05
Rest / XT
Ten
17 mi
Easy Run
Dist: 2 Mi
@12:05
XT Tempo Run
Dist: 5 Mi, inc
Warm; 3 Mi @ 10:26; Cool
Easy Run
Dist: 2 Mi
@12:05
Rest / XT/td> Long Run
Dist: 8 Mi
@12:05
Rest / XT
Eleven
17 mi
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Tempo Run
Dist: 5 Mi, inc
Warm; 3 Mi @ 10:26; Cool
Easy Run
Dist: 2 Mi
@12:05
Rest / XT Long Run
Dist: 8 Mi
@12:05
Rest / XT
Twelve
15 mi
Rest / XT Easy Run
Dist: 3 Mi
@12:05
Easy Run
Dist: 3 Mi
@12:05
Speedwork
Dist: 3 Mi, inc
Warm; 2x800 in 4:40 w/400 jog Cool
Rest / XT Rest / XT 10K Race Day
10K @10:11
Time 1:03:10
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