Training for December 12 to Decemeber 18

Walk-to-Run Group (The Cranberries):

Day 1: 30-minute walk with 10 two-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 3 running segments of 5-minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 “faster” running segments of one block each.
Day 7: Rest.


Run/Walk Group (The Mashed Potatoes):

Day 1: 30-minute walk with 3 running segments of 7-minutes each.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with 6 running segments of 4:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 30-minutes of running broken up any way you want.
Day 7: Rest.


Run Group (The Pumpkin Pies):

Day 1: 30-minute run with 8 one-block "surges" at faster pace.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run with 8:00 at pushed pace followed by 4 x one-block “surges.”
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 45:00 run at easy pace.
Day 7: Rest.