Training for December 5 to December 11

Walk-to-Run Group (The Cranberries):

Day 1: 30-minute walk with 6 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 4 running segments of 4-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 2 running segments of 10-minutes each.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with 8 running segments of 3:00-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 10 up-hill "surges" of 30-45 seconds in length.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run with final 12:00 at “pushed” pace.
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 ... 50:00 run at easy pace.
Day 7: Rest.