Novice Schedule
Advanced Schedule
Schedule in PDF - 21K
| Day 1 | Mon | Easy recovery runs. |
| Day 2 | Tue | Tempo or form runs - slightly faster pace or several strideouts of 200-300 yards. |
| Day 3 | Wed | Easy runs. |
| Day 4 | Thu | Form runs or speed workout - cross country or mile repeats at 8-9 minute pace. |
| Day 5 | Fri | Easy recovery runs. |
| Day 6 | Sat | Easy runs. |
| Day 7 | Sun | Long runs - this is the most important run of the week! Very relaxed pace. Practice race day techniques. |
- One of the easy runs each week can be cut to nurse injuries or fight fatigue
- A lost day of training is never made up
- Do not double up mileage to make up for a missed run
Novice Schedule top
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Miles |
| 1 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 3 |
| 2 | 0 | 2 | 2 | 0 | 2 | 0 | 3 | 9 |
| 3 | 0 | 2 | 2 | 0 | 2 | 0 | 4 | 10 |
| 4 | 0 | 2 | 3 | 0 | 2 | 0 | 4 | 11 |
| 5 CD | 0 | 3 | 0 | 0 | 2 | 0 | 5 | 10 |
| 6 | 0 | 2 | 3 | 4 | 0 | 2 | 5 | 16 |
| 7 | 0 | 2 | 4 | 2 | 0 | 3 | 6 | 17 |
| 8 | 0 | 2 | 4 | 2 | 0 | 3 | 7 | 18 |
| 9 CD | 0 | 3 | 0 | 3 | 0 | 2 | 8 | 16 |
| 10 | 0 | 2 | 0 | 2 | 2 | 5K Race | 9 | 18 |
| 11 | 0 | 2 | 4 | 2 | 0 | 3 | 10 | 21 |
| 12 | 0 | 2 | 4 | X-Cntry/3 | 2 | 0 | 11 | 22 |
| 13 CD | 0 | 3 | 0 | 2 | 3 | 0 | 12 | 20 |
| 14 | 0 | 3 | 4 | X-Cntry/3 | 0 | 2 | 6 | 18 |
| 15 | 0 | 2 | 4 | 3 | 2 | 0 | 14 | 25 |
| 16 | 0 | 3 | 5 | X-Cntry/3 | 0 | 2 | 7 | 20 |
| 17 CD | 0 | 2 | 4 | 2 | 0 | 2 | 16 | 26 |
| 18 | 0 | 3 | 5 | 2 | 0 | 2 | 8 Hilly | 20 |
| 19 | 0 | 2 | 4 | 2 | 2 | 0 | 18 | 28 |
| 20 | 0 | 2 | 4 | 3 | 0 | 3 | 9 | 21 |
| 21 CD | 0 | 0 | 2 | 3 | 4 | 0 | 20 | 29 |
| 22 | 0 | 2 | 4 | 3 | 0 | 3 | 10 | 22 |
| 23 | 0 | 2 | 4 | 0 | 2 | 0 | 22 | 30 |
| 24 | 0 | 2 | 4 | 3 | 0 | 3 | 11 | 23 |
| 25 CD | 0 | 0 | 4 | 0 | 2 | 0 | 24 | 30 |
| 26 | 0 | 3 | 5 | 3 | 0 | 2 | 12 | 25 |
| 27 | 0 | 2 | 4 | 2 | 0 | 3 | 10 | 21 |
| 28 | 0 | 3 | 0 | 4 | 0 | 2 | Marathon | 35 |
CD = cycle down
Advanced Schedule top
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Miles |
| 1 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 6 |
| 2 | 2 | 3 | 2 | 0 | 3 | 0 | 10 | 20 |
| 3 | 3 | 4 | 2 | 0 | 3 | 0 | 7 | 19 |
| 4 | 3 | 4 | 3 | 0 | 3 | 0 | 11 | 24 |
| 5 CD | 0 | 4 | 0 | 0 | 3 | 0 | 6 | 13 |
| 6 | 3 | 5 | 3 | 4 | 0 | 2 | 12 | 29 |
| 7 | 3 | 5 | 4 | 2 | 0 | 3 | 7 Hilly | 24 |
| 8 | 3 | 5 | 4 | 2 | 0 | 3 | 13 | 30 |
| 9 CD | 0 | 4 | 0 | 3 | 0 | 2 | 8 | 17 |
| 10 | 3 | 5 | 0 | 2 | 2 | 5K Race | 9 | 24 |
| 11 | 3 | 5 | 4 | 2 | 0 | 4 | 10 | 28 |
| 12 | 3 | 5 | 3 | X-Cntry/3 | 2 | 0 | 11 | 27 |
| 13 CD | 0 | 4 | 0 | 2 | 3 | 0 | 12 | 21 |
| 14 | 3 | 5 | 3 | X-Cntry/3 | 0 | 4 | 6 | 24 |
| 15 | 3 | 5 | 4 | 3 | 2 | 0 | 14 | 31 |
| 16 | 3 | 5 | 3 | X-Cntry/3 | 0 | 4 | 7 | 25 |
| 17 CD | 0 | 4 | 4 | 2 | 0 | 2 | 16 | 28 |
| 18 | 3 | 5 | 5 | 2 | 0 | 4 | 8 Hilly | 27 |
| 19 | 3 | 5 | 4 | 2 | 2 | 0 | 18 | 34 |
| 20 | 3 | 5 | 3 | 4x1 | 0 | 4 | 9 | 28 |
| 21 CD | 0 | 4 | 2 | 3 | 5 | 0 | 20 | 34 |
| 22 | 3 | 5 | 3 | 5x1 | 0 | 4 | 10 | 30 |
| 23 | 3 | 5 | 4 | 0 | 4 | 0 | 22 | 38 |
| 24 | 3 | 5 | 3 | 6x1 | 0 | 4 | 11 | 32 |
| 25 CD | 0 | 4 | 4 | 0 | 4 | 0 | 24 | 36 |
| 26 | 3 | 5 | 3 | 7x1 | 0 | 4 | 12 | 34 |
| 27 | 3 | 4 | 3 | 4x800 | 0 | 3 | 10 | 25 |
| 28 | 0 | 3 | 0 | 4 | 0 | 2 | Marathon | 35 |
CD = cycle down
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