Running Program Part 1
Workouts are based on the experience of myself, my brother, and Kyle from the https://duluthrunner.com/blog/
Details and customizable programs can be found here : https://apex.oracle.com/pls/apex/r/jbye/duluthrunnertp/home
Using 10 miles per week base mileage, we will be working through a 12 week program to train for a 5k. The duration of 20 minutes of footy will be less than a 5k raceÂ
Glossary
Stride Outs : gradual build up over 4-5 seconds until you are going full speed for about 3 seconds, then gradual slow down (to avoid shin splints/unnecessary pounding)
Phase 1
Working on building a base
Week 1
Week 1
Week 2
Week 2
Week 3
Week 3
Week 4
Week 4
Phase 2
Notice the change in the workouts
Week 5
Week 5
Week 6
Week 6
Week 7
Week 7
Week 8
Week 8
Phase 3
Increasing length of workouts and shorter rest.
Week 9
Week 9
Week 10
Week 10
Week 11
Week 11
Week 12
Week 12
