Nine-week Training Schedule |
| | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 1 | 5:00 warm-up
2 sets of 5 x 1:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 32:00 | 5:00 warm-up
6 x 2:30 hard (:30 easy recovery)
5:00 cool-down
Total workout: 28:00 | 5:00 warm-up
5:00 stretching
30:00 steady | 30:00 to 45:00 flexibility | 5:00 warm-up
1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 400 hard, 1:00 easy, 3:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 1:00 hard
5:00 cool-down
Total workout: 32:00 | 5:00 warm-up
4 x 5:00 hard (1:00 easy recovery)
5:00 cool-down
Total workout: 34:00 | 30:00 alternate crosstraining or rest |
| Week 2 | 5:00 warm-up
2 sets of 6 x 1:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 36:00 | 5:00 warm-up
7 x 2:30 hard (:30 easy recovery)
5:00 cool-down
Total workout: 31:00 | 5:00 warm-up
5:00 stretching
35:00 steady | 30:00 to 45:00 flexibility | 5:00 warm-up
1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 400 hard, 1:00 easy, 3:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 1:00 hard
5:00 cool-down
Total workout: 32:00 | 5:00 warm-up
5 x 5:00 hard (1:00 easy recovery)
5:00 cool-down
Total workout: 40:00 | 35:00 alternate crosstraining or rest |
| Week 3 | 5:00 warm-up
2 sets of 7 x 1:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 40:00 | 5:00 warm-up
8 x 2:30 hard (:30 easy recovery)
5:00 cool-down
Total workout: 34:00 | 5:00 warm-up
5:00 stretching
40:00 steady | 30:00 to 45:00 flexibility | 5:00 warm-up
1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 400 hard, 1:00 easy, 3:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 1:00 hard
5:00 cool-down
Total workout: 32:00 | 5:00 warm-up
6 x 5:00 hard (1:00 easy recovery)
5:00 cool-down
Total workout: 46:00 | 40:00 alternate crosstraining or rest |
| Week 4 | 5:00 warm-up
2 sets of 8 x 1:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 44:00 | 5:00 warm-up
9 x 2:30 hard (:30 easy recovery)
5:00 cool-down
Total workout: 37:00 | 5:00 warm-up
5:00 stretching
45:00 steady | 30:00 to 45:00 flexibility | 5:00 warm-up
1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 400 hard, 1:00 easy, 4:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 1:00 hard
5:00 cool-down
Total workout: 37:00 | 5:00 warm-up
7 x 5:00 hard (1:00 easy recovery)
5:00 cool-down
Total workout: 52:00 | 45:00 alternate crosstraining or rest |
| Week 5 | 5:00 warm-up
2 sets of 9 x 1:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 48:00 | 5:00 warm-up
2 sets of 5 x 2:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 42:00 | 5:00 warm-up
5:00 stretching
50:00 steady | 30:00 to 45:00 flexibility | 5:00 warm-up
1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 400 hard, 1:00 easy, 4:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 1:00 hard
5:00 cool-down
Total workout: 37:00 | 5:00 warm-up
8 x 5:00 hard (1:00 easy recovery)
5:00 cool-down
Total workout: 58:00 | 50:00 alternate crosstraining or rest |
| Week 6 | 5:00 warm-up
2 sets of 10 x 1:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 52:00 | 5:00 warm-up
1 set of 6 x 2:30 hard
1 set of 5 x 2:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 45:00 | 5:00 warm-up
5:00 stretching
55:00 steady | 30:00 to 45:00 flexibility | 5:00 warm-up
1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 400 hard, 1:00 easy, 4:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 1:00 hard
5:00 cool-down
Total workout: 37:00 | 5:00 warm-up
8 x 5:00 hard (1:00 easy recovery)
5 x :45 hard
(:15 easy recovery)
5:00 cool-down
Total workout: 63:00 | 55:00 alternate crosstraining or rest |
| Week 7 | 5:00 warm-up
3 sets of 7 x 1:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 56:00 | 5:00 warm-up
2 sets of 6 x 2:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 48:00 | 5:00 warm-up
5:00 stretching
60:00 steady | 30:00 to 45:00 flexibility | 5:00 warm-up
1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 400 hard, 1:00 easy, 5:00 hard,
1:00 easy, 4:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 1:00 hard
5:00 cool-down
Total workout: 43:00 | 5:00 warm-up
8 x 5:00 hard (1:00 easy recovery)
10 x :45 hard
(:15 easy recovery)
5:00 cool-down
Total workout: 68:00 | 60:00 alternate crosstraining or rest |
| Week 8 | 5:00 warm-up
3 sets of 8 x 1:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 62:00 | 5:00 warm-up
2 sets of 6 x 2:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 48:00 | 5:00 warm-up
5:00 stretching
65:00 steady | 30:00 to 45:00 flexibility | 5:00 warm-up
1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 400 hard, 1:00 easy, 5:00 hard,
1:00 easy, 4:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 1:00 hard
5:00 cool-down
Total workout: 43:00 | 5:00 warm-up
8 x 5:00 hard (1:00 easy recovery)
10 x :45 hard
(:15 easy recovery)
5:00 cool-down
Total workout: 68:00 | 65:00 alternate crosstraining or rest |
| Week 9 | 5:00 warm-up
3 sets of 9 x 1:30 hard (:30 easy recovery; 2:00 easy between sets)
5:00 cool-down
Total workout: 68:00 | Run 10:00 on soft surface
| 5:00 warm-up
5:00 stretching
70:00 steady | Run 10:00 on soft surface
30:00 to 45:00 flexibility | 5:00 warm-up
1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 400 hard, 1:00 easy, 5:00 hard,
1:00 easy, 4:00 hard, 1:00 easy, 3:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 1:00 hard
5:00 cool-down
Total workout: 43:00 | Run 10:00 on soft surface | 70:00 alternate crosstraining or rest |