This plan is for runners who have completed the beginner plan or run on a fairly regular basis of at least 3 miles three or four times per week. Strides are short fast runs for about 15-20 seconds with about 30-60 second rests between. Please contact us if you have any questions.
WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
|---|---|---|---|---|---|---|---|
| 1 | 30 min EZ 6 Strides | 10 min EZ 3 x 1 mile Moderate w/1 min rests 10 min EZ | 30-40 min EZ 6 Strides | 10 min EZ 6 x 1k Moderate w/1 min rests 10 min EZ | Rest or Repeat Monday | 40 min EZ | Rest |
| 2 | 30 min EZ 6 Strides | 10 min EZ 3 x 1 mile Moderate w/1 min rests 10 min EZ | 30-40 min EZ 6 Strides | 10 min EZ 6 x 1k Moderate w/1 min rests 10 min EZ | Rest or Repeat Monday | 40 min EZ | Rest |
| 3 | 30 min EZ 6 Strides | 10 min EZ 2 miles Moderate w/2 min rest + 1 mile Moderate 10 min EZ | 30-40 min EZ 6 Strides | 10 min EZ 2 x 1 mile Moderate(TP) w/1 min rest 2 x 1k Moderate w/1 min rest 10 min EZ | Rest or Repeat Monday | 40-50 min EZ | Rest |
| 4 | 30 min EZ 6 Strides | 10 min EZ 2 miles Moderate w/2 min rest + 1 mile Moderate 10 min EZ | 30-40 min EZ 6 Strides | 10 min EZ 2 x 1 mile Moderate(TP) w/1 min rest 2 x 1k Moderate w/1 min rest 10 min EZ | Rest or Repeat Monday | 40-50 min EZ | Rest |
| 5 | 30 min EZ 6 Strides | 10 min EZ 6 Strides 5 x 3 min Hard w/2 min jog 10 min EZ | 35-45 min EZ 6 Strides | 10 min EZ 20 min Moderate 10 min EZ | Rest or Repeat Monday | 50-60 min EZ | Rest |
| 6 | 30 min EZ 6 Strides | 10 min EZ 6 Strides 5 x 3 min Hard w/2 min jog 10 min EZ | 35-45 min EZ 6 Strides | 10 min EZ 20 min Moderate 10 min EZ | Rest or Repeat Monday | 50-60 min EZ | Rest |
| 7 | 30 min EZ 8 Strides | 10 min EZ 4 Strides 2 x (5 min Mod/Hard + 4 min jog + 3 min Mod/Hard + 2 min jog) 10 min EZ | 45 min EZ 6 Strides | 10 min EZ 6 Strides 2 x 2 miles Moderate w/2 min rest 10 min EZ | Rest or Repeat Monday | 60 min EZ 4 Strides | Rest |
| 8 | 30 min EZ 8 Strides | 10 min EZ 4 Strides 2 x (5 min Mod/Hard + 4 min jog + 3 min Mod/Hard + 2 min jog) 10 min EZ | 45 min EZ 6 Strides | 10 min EZ 6 Strides 2 x 2 miles Moderate w/2 min rest 10 min EZ | Rest or Repeat Monday | 60 min EZ 4 Strides | Rest |