12 week training cycle for 800M through 2 Mile.*
Each week contains 2 workout days and one long run of at least 90 minutes.
Also recommended is 8×8 second hill sprints once a week, and 6×150 accelerator strides on 2 easy days a week.
All other days are 6-10 miles easy.
Pacing
Tempo: 10K-Half Marathon Race Pace
Interval: 3000M-5000M Race Pace
Repetition: 1 Mile Race Pace
Hills: 5000M Effort
Rest
All rest is active recovery. So typically a 2 minute rest will be 400m of jogging 60 seconds rest would be 200m jogging.
Week 1
1. 6×60 second hills with 3 minutes recovery
2. 5×1000 @Tempo with 1 minutes recovery
Week 2
1. 6×600 @interval with 90 second recovery
2. 3 mile Tempo
Week 3
1. 8×60 second hills with 3 minutes recovery
2. 3 mile Tempo
Week 4
1. 8×400 @rep with 2 minutes recovery
2. Race 1-5 miles or (1-2 mile time trial)
Week 5
1. 12×400 @ interval 60 seconds recovery
2. 5×800/400 continuous sets 800 @Tempo 400@rep no recovery
Week 6
1. 6×90 second hills with 3 minutes recovery
2. 12×200 @Rep minus 2-3 seconds with 2 minutes recovery
Week 7
1. 6×600 @Rep with 2 minutes recovery
2. Race 1-5 miles or (12×300 @rep with 1 minutes recovery)
Week 8
1. 12×400 @interval every 3rd @Rep with 1 minute recovery
2. 3 miles @tempo
Week 9
1. 8×90 seconds hills with 3 minutes recovery
2. 2(8×200) @Rep minus 2-3 seconds with 1 minutes recovery take 4 minutes between sets
Week 10
1. 4×800 @interval 1 minute recovery
2. 12×400 @Rep 2-3 minutes recovery
Week 11
1. 10×300 @ Rep full recovery
2. 6×400 @ goal mile pace 1 minute recovery 4×200 @ goal mile pace -3 seconds 1 minute recovery
Week 12
1. 4×400 @ mile pace minus 2-4 seconds full recovery (4 days before goal race)
2. Race Day!
*A quick note on training plans. These are a collection of workouts that have worked fairly well for me in the past. They assume a fairly high starting level of fitness, if you were searching the internet for “couch to 5k” training plans and found these I would suggest you keep looking. Past performance is not a guarantee of future results. Using any training plan carries certain risks and possibility of failure. All runs done by a professional runner on a closed course. Do not attempt at home. Not suitable for women who are pregnant or who may become pregnant. In certain rare instances these training plans can cause algophobia. If you already suffer from algophobia consult a shaman before beginning. Not available in all Vermont, and Ohio. Your results will vary.