Ready, Aim, Fire
Targeting a race distance for peak performance
By Kevin Beck
As featured in the November 2002 issue of Running Times Magazine
| BASE PHASE 5K-10K |
| MON | TUES | WED | THURS | FRI | SAT | SUN | MILES |
| 4-6 | 5-8 incl. 10 striders | 4-7 | 3-6 | 4-7 incl. 10 striders | 3-6 or off | 7-10 | 30-50 |
| 5-7 | 5-8 incl. 10 striders | 5-8 | 4-7 | 4-7 incl. 10 striders | 4-7 or off | 8-11 | 35-55 |
| 6-8 | 5-8 incl. 10 striders | 6-9 | 5-8 | 4-7 incl. 10 striders | 5-8 or off | 9-12 | 40-60 |
| 4-6 | 5-8 incl. 10 striders | 4-7 | 3-6 | 4-7 incl. 10 striders | 3-6 or off | 7-10 incl. 5K "no goal" race | 30-50 |
| 5-7 | 5-8 incl. 10 striders | 5-8 | 4-7 | 4-7 incl. 10 striders | 4-7 or off | 8-11 | 35-55 |
| 7-9 | 5-8 incl. 10 striders | 7-10 | 6-9 | 4-7 incl. 10 striders | 6-9 or off | 10-13 | 45-65 |
| 6-8 | 5-8 incl. 10 striders | 6-9 | 5-8 | 4-7 incl. 10 striders | 5-8 or off | 9-12 | 40-60 |
| 8-10 | 5-8 incl. 10 striders | 8-11 | 7-10 | 4-7 incl. 10 striders | 7-10 or off | 11-14 | 50-70 |
| BASE PHASE 15K-10M |
| MON | TUES | WED | THURS | FRI | SAT | SUN | MILES |
| 6-8 | 5-8 incl. 10 striders | 6-9 | 5-8 | 4-7 incl. 10 striders | 5-8 or off | 9-12 | 40-60 |
| 4-6 | 5-8 incl. 10 striders | 4-7 | 3-6 | 4-7 incl. 10 striders | 3-6 or off | 7-10 | 30-50 |
| 5-7 | 5-8 incl. 10 striders | 5-8 | 4-7 | 4-7 incl. 10 striders | 4-7 or off | 8-11 | 35-55 |
| 7-9 | 5-8 incl. 10 striders | 7-10 | 6-9 | 4-7 incl. 10 striders | 6-9 or off | 10-13 incl. 10K "no goal" race | 45-65 |
| 6-8 | 5-8 incl. 10 striders | 6-9 | 5-8 | 4-7 incl. 10 striders | 5-8 or off | 9-12 | 40-50 |
| 8-10 | 5-8 incl. 10 striders | 8-11 | 7-10 | 4-7 incl. 10 striders | 7-10 or off | 11-14 | 50-70 |
| 9-11 | 5-8 incl. 10 striders | 9-12 | 8-11 | 4-7 incl. 10 striders | 8-11 or off | 12-15 | 55-75 |
| 8-10 | 5-8 incl. 10 striders | 8-11 | 7-10 | 4-7 incl. 10 striders | 7-10 or off | 11-14 | 50-70 |
| BASE PHASE 20K-HALF MARATHON |
| MON | TUES | WED | THURS | FRI | SAT | SUN | MILES |
| 5-7 | 5-8 incl. 10 striders | 5-8 | 4-7 | 4-7 incl. 10 striders | 4-7 or off | 8-11 | 35-55 |
| 7-9 | 5-8 incl. 10 striders | 7-10 | 6-9 | 4-7 incl. 10 striders | 6-9 or off | 10-13 | 45-65 |
| 6-8 | 5-8 incl. 10 striders | 6-9 | 5-8 | 4-7 incl. 10 striders | 5-8 or off | 9-12 | 40-60 |
| 8-10 | 5-8 incl. 10 striders | 8-11 | 7-10 | 4-7 incl. 10 striders | 7-10 or off | 11-14 incl. 10K-10M "no goal" race | 50-70 |
| 9-11 | 5-8 incl. 10 striders | 9-12 | 8-11 | 4-7 incl. 10 striders | 8-11 or off | 12-15 | 55-75 |
| 8-10 | 5-8 incl. 10 striders | 8-11 | 7-10 | 4-7 incl. 10 striders | 7-10 or off | 11-14 | 50-70 |
| 9-11 | 5-8 incl. 10 striders | 9-12 | 8-11 | 4-7 incl. 10 striders | 8-11 or off | 12-15 | 55-75 |
| 10-12 | 5-8 incl. 10 striders | 10-13 | 9-12 | 4-7 incl. 10 striders | 9-12 or off | 13-16 | 60-80 |