Mile repeats rest time full#

Level 1: Easy 6-Mile Run or 1-Minute Walk / 4-Minute Easy Run After you’ve completed your repeats, finish the remainder of your run at an easy pace. When you get to the top of the hill, walk or jog slowly back down for recovery and repeat again until you’ve completed 3 or 4. Then after 2 miles, complete 3 or 4 hill repeats. If you’re running outside, use this as an opportunity to run to your hill. Start by running 2 miles at your easy pace. Level 1: Easy 4-Mile Run or 1-Minute Walk / 4-Minute Easy Run Level 1: Easy 3-Mile Run or 1-Minute Walk / 4-Minute Easy Run Then, we finish the week with an easy long run of 6 or 8 miles. We’re starting the week off with 3 or 4 easy miles and kicking things up with hill repeats for our Level 2 program. Runners, we’ve made it to week 6! For some of you, this Saturday’s long run could be your longest run ever (be sure to celebrate!). Total Weekly Miles - Level 1: 12 Miles / Level 2: 14-16 Miles Level 1: Easy 5-Mile Run or 2-Minute Walk / 3-Minute Easy Run After you complete all 6 repeats, finish the remainder of your run at your easy pace. After each repeat, walk or rest until you catch your breath. On a scale of 1-10, you should feel like a 7 or 8. Then complete 6 400 meter (0.25 mile) repeats at a hard effort.

Level 2: 4-Mile Run w/ 6 x 400 Meter (0.25 mile) Repeats: Start by running 1-mile at your easy pace. Level 1: Easy 4-Mile Run or 2-Minute Walk / 3-Minute Easy Run Level 1: Easy 3-Mile Run or 2-Minute Walk / 3-Minute Easy Run

As your runs get longer, your body takes on more impact and increasing strength, power, and mobility may reduce your chance of overuse injuries. If you haven’t done so already, now is the time to incorporate strength building into your routine. Total Weekly Miles - Level 1: 10 Miles / Level 2: 13-15 Miles Level 1: Easy 4-Mile Run or 2-Minute Walk / 5-Minute Easy Run Thursday: Strength Club / Strength Training Tuesday: Strength Club / Strength Training Level 1: Easy 3-Mile Run or 2-Minute Walk / 4-Minute Easy Run Experienced runners can opt for either Level 1 or Level 2 depending on their goals. You’ll still cover 3-miles, just at a walk/run pace. If you’re just starting our training plan, we’re so excited to have you! For new runners who aren’t comfortable running 3-miles yet, we recommend starting with the Level 1 Walk/Run plan. It’s official, you’re doing the Broad Street Run 10-Miler! Week 3: You Got in the Lottery, Now What? 🥳 These allow you to stay active while giving your running muscles a break. Not a Strength Club member? Join today! Or incorporate strength-building exercises like squats, deadlifts, lunges, planks, and presses so that your body is strong enough to take on your running.Ĭross-Training: Not to be confused with Strength Club or strength training, cross-training incorporates activities like spin class, barre, hiking, yoga, and swimming.

Strength Club: Strength Club workouts are scheduled for Tuesdays and Thursdays.

Mile repeats rest time full#

You should have at least one full rest day every week. Avoid doing static stretches.Ĭool Down: Take about 3-5 minutes after each run to stretch. High knees, leg swings, and arm circles are a great place to start. Warm-Up: Take about 3-5 minutes before each run to prep your body for your run. Example: 2 minutes walking and 4 minutes running. Throughout the program, gradually increase the time spent running while decreasing the time you spend walking. Start by alternating walking for 1-minute and running for 1 minute. Walk/Run Method: The Walk/Run Method is a great way to improve endurance if you’re not ready to run continuously. If needed, this is a pace you’d be able to hold for hours. On a scale of 1-10, your effort should feel like 3 or 4. Easy Run: Easy effort runs make up the majority of both training programs.