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THREE MILE TRAINING PROGRAM

THREE MILE TRAINING PROGRAM Here00 program to prepare you to enter our Marathon Training Program in early May. All runners must be able to run or run/walk 3 miles in under 40 minutes. Week # Mon Tues Wed Thur Fri Sat Sun 1. Off or XT 10 min run/walk Off or XT 3 x 400 Speed Day Off or XT Off 1.5 miles run/walk 2. Off or XT 13 min run/walk Off or XT 4 x 400 Speed Day Off or XT Off 2.0 miles run/walk 3. Off or XT 15 min run/walk Off or XT 5 x 400 Speed Day Off or XT Off 2.5 miles run/walk 4. Off or XT 17 min run/walk Off or XT 6 x 400 Speed Day Off or XT Off 3.0 miles run/walk 5. Off or XT 20 min run/walk Off or XT 7 x 400 Speed Day Off or XT Off 3.5 miles run/walk 6. Off or XT 20 min run/walk Off or XT 8 x 400 Speed Day Off or XT Off 4.0 miles run/walk 7. Off or XT 20 min run/walk Off or XT Off Off or XT Off 3 Mile Qualify Run You can do your long run on Sat instead of Sun as shown here if you wish. In that case, take Friday off from exercise. For the 00un/walk00days, find a run/walk pace that is comfortable for you. On the Tuesday run, you might try 3 min run and 1 min walk for the time shown. On the long runs (Sat or Sun) you should take more liberal walk breaks. If you are doing 3 min run and 1 min walk on Tues, then try 2 min run and 1 min walk on the long run. XT means cross train. You may walk or swim or bike if you wish. Just do NOT run. Thursday is Speed Day. Here you should find a track or a 录 mile course (400 m). It will be one lap around on the normal high school track. To begin your work out, start with an easy 4-5 min slow, easy warm up 00a light jog. Then do the number of 40000 assigned trying to run the 400 without stopping in about 3:30. Try to be just under 3:30 for each 400. Then walk slowly for 60 secs and repeat. Do this for the number of 400 assigned that day. At the end of your speed work, do a 4-5 min easy jog to cool down.

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