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This is designed to be an example training plan to optimize fitness building. Please note that if this layout does not work for your specific schedule, you can shift this plan day to day for your ease. The key focus should be on getting in the long run each week and at least one supplementary run during preseason. If you are seeking more direction, please look into hiring a coach for a personalized training plan. Some local coaches can be found on our website, Aardvark Sports Shop- Local Coaches. This training plan was written by Aimee Kohler, USATF Level 1 Certified Coach and coach with The Running Kind.
How do I determine my paces?
Start by feel (see the dictionary above). If you have a recent race result, feel free to use that as a time goal, but still remain effort-based (based on weather, terrain, mood, etc.)
Disclaimer: This plan is only a suggestion – please consult a doctor or physical therapist if injuries or illnesses crop up.
But I still have questions:
Ask any Aardvark Staff member!
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1: July 11th | Rest | Easy 15 minutes + Strides Workout: 20 seconds at 7-8 RPE and 1 minute recovery (5X) + Easy 5 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 4 miles | Easy 3-4 miles |
| Week 2: July 18th | Rest | Easy 15 minutes + Strides Workout: 20 seconds at 7-8 RPE and 1 minute recovery (5X) + Easy 5 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 5 miles | Easy 3-4 miles |
| Week 3: July 25th | Rest | Easy 15 minutes + Strides Workout: 30 seconds at 7-8 RPE and 1 minute recovery (5X) + Easy 5 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 5 miles | Easy 3-4 miles |
| Week 4: August 1st | Rest | Easy 15 minutes + Strides Workout: 30 seconds at 7-8 RPE and 1 minute recovery (5X) + Easy 10 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 6 miles | Easy 3-4 miles |
| Week 5: August 8th | Rest | Easy 15 minutes + Strides Workout: 30 seconds at 7-8 RPE and 1 minute recovery (6X) + Easy 10 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 7 miles | Easy 3-4 miles |
| Week 6: August 15th | Rest | Easy 15 minutes + Fartlek: 1 minute at 7-8 RPE, 2 minutes at easy pace (4X) + Easy 10 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 8 miles | Easy 3-4 miles |
| Week 7: August 22nd | Rest | Easy 15 minutes + Fartlek: 1 minute at 7-8 RPE, 1.5 minutes at easy pace (6X) + Easy 10 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 7 miles | Easy 3-4 miles |
| Week 8: August 29th | Rest | Easy 15 minutes + Fartlek: 1 minute at 7-8 RPE, 1 minutes at easy pace (8X) + Easy 10 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 9 miles | Easy 3-4 miles |
| Week 9: September 5th | Rest | Easy 15 minutes + Fartlek: 2 minutes at 7-8 RPE, 3 minutes at easy pace (5X) + Easy 10 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 10 miles | Easy 3-4 miles |
| Week 10: September 12th | Rest | Easy 15 minutes + Fartlek: 2 minutes at 7-8 RPE, 2 minutes at easy pace (6X) + Easy 10 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 10 miles | Easy 3-4 miles |
| Week 11: September 19th (Deload week) | Rest | Easy 3-4 miles | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 12 miles | Easy 3-4 miles |
| Week 12: September 26th | Rest | Easy 15 minutes + Up Block - 10 minutes at 6-7 RPE + Easy 10 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 13 miles - Course Preview | Easy 3-4 miles |
| Week 13: October 3rd | Rest | Easy 15 minutes + Fartlek: 3 minutes at 7-8 RPE, 2 minutes at easy pace (5X) + Easy 10 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 10 miles | Easy 3-4 miles |
| Week 14: October 10th | Rest | Easy 15 minutes + Fartlek: 1 minute at 7-8 RPE, 1 minutes at easy pace (10X) + Easy 10 minutes | Easy 3-4 miles | Rest | Optional 30-45 minute bike or cross training | Long Run: 6 miles - Taper! Keep this one CHILL! | Easy 3-4 miles |
| Week 15: Race week! | Shakeout Run: Feel free to throw in some short strides to flush out the system. Do this the day before your race day. | Race Day: Trail | Race Day: 5K & 10K | Race Day: Half Marathon |