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My running program for the next 9 weeks
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post #1 of 5
2/13/12 at 7:18am
Thread Starter 

 

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

One

Slow 1.5 mile jog

Normal Workout

Slow 1.5 mile jog

Normal Workout

Timed 1.5 mile run

1.5 mile walk

Rest

Two

1.5 mile run

Normal Workout

1.5 mile run

Normal Workout

Timed 1.5 mile run

1.5 mile run

Rest

Three

2 mile run

Normal Workout

2 mile run

Normal Workout

Timed 1.5 mile run

2 mile run

Rest

Four

2.5 mile run

Normal Workout

2.5 mile run

Normal Workout

Timed 1.5 mile run

2.5 mile run

Rest

Five

2.5  mile run

Normal Workout

2.5  mile run

Normal Workout

Timed 1.5 mile run

2.5 mile run

Rest

Six

3 mile run

Normal Workout

3 mile run

Normal Workout

Timed 1.5 mile run

3 mile run

Rest

Seven

3 mile run

Normal Workout

3 mile run

Normal Workout

Timed 1.5 mile run

3 mile run

Rest

Eight

1.5 mile

 

Normal Workout

3 mile run

Normal Workout

Timed 1.5 mile run

2 mile run

Rest

Nine

2 mile run

Normal Workout

2 mile run

Normal Workout

Timed 1.5 mile run

Rest

Rest

 

 

If anyone has any advice for me to make adjustments to my schedule or comment on it will be very helpful. Normal workouts are workouts I'm going to do at crossfit gym in Wilkes Barre.

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post #2 of 5
2/14/12 at 2:30pm

That seems like a lot of running, are you failing the run portion of the APFT? I thought it was interesting you mentioned CrossFit because CrossFit has running worked into its programming.

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post #3 of 5
2/14/12 at 9:35pm

That looks like an alright schedule.  The running is conservative and will keep from having injury.  I am, soon, going to post a challenge schedule for all of us.  Welcome aboard Jstyle.

 

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post #4 of 5
2/15/12 at 4:37am
Thread Starter 

The run is my worst event by far thats why my main focus is cardio.

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post #5 of 5
2/15/12 at 9:34am
Gotcha. I am going to suggest making one of your run days per week a 60/120 sprint/walk day. Sprints are what helped me to increase my average speed on my distance runs.
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