Training for January 30 to February 5

Walk-to-Run Group (The Cranberries):

Day 1: 30-minute walk with 7 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 2 running segments of 7-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 12-minutes each..
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with5 running segments of 5:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 45-minute walk with 35-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 10:00 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.

Training for January 23 to January 29

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.

Training for January 16 to January 22

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.

Training for January 9 to January 15

Walk-to-Run Group (The Cranberries):

Day 1: 30-minute walk with 7 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 2 running segments of 7-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 12-minutes each..
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with5 running segments of 5:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 45-minute walk with 35-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 10:00 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.

Training for January 2 to January 8

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.