This 12-week endurance training program goes beyond just running to lose weight and introduces you to the fun world of competitive running. During this program, you’ll incorporate fartleks, thresholds, intervals, hills, strides speed, and endurance exercises into a complete cardiovascular endurance program.
When you start to the race, you give purpose to your jogging and fitness training. You start to challenge yourself beyond just exercising for health and fitness. Now you get to compete against yourself and your peers in a friendly and fun atmosphere. Local running events are a great way to make new friends.
At this point, you should start a runners training log if you haven’t already. It’s a great place to record your race times so you can see the steady improvements that you are making.
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun | Base |
|---|---|---|---|---|---|---|---|---|
| Base | — | 3 easy | 3 thresh | — | — | 3 easy | 4 slow | 13 miles |
| 2 | — | 4 easy | 4 thresh | — | — | 3 easy | 4 slow | 15 miles |
| 3 | — | 3 hills | 3 easy | 3 thresh | — | 3 easy | 4 slow | 16 miles |
| 4 | — | 3 hills | 4 easy | 3 fartlek | — | 4 easy | 4 slow | 18 miles |
| 5 | — | 4 hills | 4 easy | 3 thresh | — | 2 easy | 6 race | 19 miles |
| 6 | — | 3 hills | 3 easy | 3 fartlek | — | 3 easy | 3 slow | 15 miles |
| 7 | — | 3 thresh | 4 easy | 3 interval | — | 3 easy | 5 slow | 18 miles |
| 8 | — | 4 fartlek | 4 easy | 4 interval | — | 4 easy | 4 slow | 20 miles |
| 9 | — | 3 thresh | 4 easy | 4 interval | — | 4 easy | 5 slow | 20 miles |
| 10 | — | 3 fartlek | 4 easy | 2 interval | — | 2 easy | 3 slow | 14 miles |
| 11 | — | 3 fartlek | 4 easy | 4 interval | — | 2 easy | 4 slow | 17 miles |
| 12 | — | 3 fartlek | 3 easy | 1 interval | — | — | 4 slow | 11 miles |
| Race | — | 3 strides | 3 easy | 2 easy | — | — | 3 race | 11 miles |
Sample Interval Sessions:Wk7: 3 sets of 4 x 400 m at 800 m pace; 150 sec recovery; 1 lap jog between sets. Wk8: 2 sets of 3 x 1000 m at 3K pace; 120 sec recovery; 1 lap job between sets. Wk9: 400 m, 600 m, 800 m, 1200 m, 1600 m, 1200 m, 800 m, 600 m, 400 m (+5 sec/lap as +distance); 60 sec recovery. Wk10: 6 x 600 m at 1500 pace; 120 sec recovery. Wk11: 4 x 1600 m at 5K pace; 90 sec recovery. Wk12: 10 x 200 m at 400 m pace; 180 sec recovery.