Training Plan

Nats is building out the running training plan as we go. If there’s no time or distance listed, it’s an hour.

My race goal pace is for a six minute kilometer.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  Recovery Medium Run Rest Tempo/Speed Rest Medium Run Long
13 1 hour walk 10 min warm-up
20 min run
10 min cool down
Pilates exercises 10 min warm-up
1km on
1km off
1km on
REST 10 min warm-up
2km run
10 min cool down
4km steady
12 Rest or easy walk 10 min warm-up
20 min run
10 min cool down
Pilates exercises 10 min warm-up
1km on
1km off
1km on
REST 10 min warm-up
2km run
10 min cool down
4km steady
11 6k walk 10 min warm-up
25 min run
10 min cool down
Pilates exercises 10 min warm-up
1 min on/1 minute off – 15 min
10 min cool down
REST 10 min warm-up
3km run
10 min cool down
4km steady
10 Rest or easy walk 20 min steady run Pilates exercises 20 min steady run REST 10 min warm-up
2km run
10 min cool down
3km steady
9 & 8  Rest or easy walk 10 min w/up
4x400m
10 min c/down
Pilates 10 min w/up
90s on / 1 min off for 20 min
10 min c/down
REST 10 min w/up
3km steady
10 min c/down
4km run
+
stretches
7  Rest or easy walk 10 min w/up
5x400m
10 min c/down
 Pilates  3 km tempo run  REST  10 min w/up
2 km steady
10 min c/down
REST
6 Running Group
5 km
Rest or Easy Walk 10 min w/up
5x400m
10 min c/down
Pilates 10 min w/up
3 km tempo
10 min c/down
REST 2-3 km easy
 5 Running Group
5 km
Rest or Easy Walk 10 min w/up
4x400m
10 min c/down
Pilates 10 min w/up
3.5 km tempo
10 min c/down
REST 2-3 km easy
4 Running Group
5 km
Rest or Easy Walk REST Pilates  10 min w/up
3 km tempo
10 min c/down
REST 2-3 km easy
3 Running Group
5 km
Rest or Easy Walk 10 min w/up
5x400m
10 min c/down
Pilates 10 min w/up
4 km tempo
10 min c/down
REST 3 km easy
2
1
Race week Race Day – 5k

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