Fall Training Plan

WEEK	MON.	TUES.	WED.	THURS.	FRI.	SAT.	SUN.
1	REST	EASY RUN	REST	EASY RUN	REST	SPEEDWORK	REST
		3 miles @ 11:00		3 miles @ 11:00		4 miles @ 10:30
2	REST	EASY RUN	REST	EASY RUN	REST	TEMPO RUN	REST
		2 miles @ 11:00		2 miles @ 11:00		5 miles @ 11:00
3	REST	EASY RUN	REST	EASY RUN	REST	LONG RUN	REST
		2 miles @ 11:00		3 miles @ 11:00		6 miles @ 11:00
4	REST	EASY RUN	REST	EASY RUN	REST	SPEEDWORK	REST
		3 miles @ 11:00		3 miles @ 11:00		4 miles @ 10:30
5	REST	EASY RUN	REST	EASY RUN	REST	TEMPO RUN	REST
		3 miles @ 11:00		3 miles @ 11:00		5 miles @ 11:00
6	REST	EASY RUN	REST	EASY RUN	REST	10K RACE	REST
		3 miles @ 11:00		3 miles @ 11:00		6.2 miles @ 10:00
7	REST	EASY RUN	REST	EASY RUN	REST	SPEEDWORK	REST
		3 miles @ 11:00		3 miles @ 11:00		4 miles @ 10:30
8	REST	EASY RUN	REST	EASY RUN	REST	TEMPO RUN	REST
		3 miles @ 11:00		3 miles @ 11:00		5 miles @ 11:00
9	REST	EASY RUN	REST	EASY RUN	REST	LONG RUN	REST
		4 miles @ 11:00		4 miles @ 11:00		6 miles @ 12:00
10	REST	EASY RUN	REST	EASY RUN	REST	SPEEDWORK	REST
		4 miles @ 11:00		4 miles @ 11:00		4 miles @ 10:00
11	REST	EASY RUN	REST	EASY RUN	REST	TEMPO RUN	REST
		4 miles @ 11:00		4 miles @ 11:00		5 miles @ 11:00
12	REST	EASY RUN	REST	EASY RUN	REST	LONG RUN	REST
		4 miles @ 11:00		4 miles @ 11:00		6 miles @ 12:00

This Training Plan is geared toward an Intermediate Runner who wants to increase her speed as well as distance!

What defines an Intermediate Runner?

A person who is running 5 to 6 days a week, averaging 15-25 miles each week during training who also is running a few 5Ks and 10Ks, and ideally a 10 miler.

____________________

Now, I am not quite an Intermediate Runner as of yet due to the following reasons:

• Running only 3 to 4 days a week.
• Averaging 10-15 miles each week.

However,  I do not consider myself an Easy Runner either, for the following reasons:

• Have been running for several years now.
• Have ran in many races – several 5Ks, one 10K and one 15K to date.

In light of this I feel that I am sort of in-between an Intermediate & Easy Runner at this time, but am aiming to become an Intermediate Runner of course!

In order to achieve My Goal of becoming an Intermediate Runner I plan to follow the above multi-faceted Training Plan that includes - Tempo Runs, Speed Work and Long Runs. 

In addition, the faster and longer runs required under this Training Plan will no doubt tire me out during the week; thus, ample Easy Runs and Rest Days are built into the Plan.

Below are a few more notes regarding the type of runs that form the foundation of my Training Plan……..

Tempo Runs

Tempo runs help you develop your anaerobic threshold.  Completing these runs is critical to success on Race Days, because a Race Day effort is in effect a Tempo Run effort.

Speed Work Runs

Speed Work Runs–like Tempo Runs–improve your high end fitness.  Thus, these workouts are also integral to achieving my goal of becoming a faster runner and improving my Race Day runs.

Long Runs

Long Runs provide the base fitness required before you really tune your body up with Tempo Runs and Speed Work.  If most of your runs are on the road and you’re not sure how far you run, you can figure out the mileage by using www.MapMyRun.com.

Easy Runs

These runs are done at a VERY Easy pace and aim to loosen up your muscles after your Long Runs or Tempo Days.

Rest Days

Rest Days are a critical component of any Training Plan!  Days off permit your body to sufficiently recover and guard against significant injuries that could derail your training.  DO NOT pass on Rest Days.  It is better to be well-rested and a bit under-fit on Race Day than getting to the starting line in an over trained state.