9 Weeks to Go!

Training Tips Series
Developed by Greg Klein of South Sound Running
Sponsored by New Balance


To ensure a safe increase in workload for the next eight weeks, follow the starting levels as listed below. We want you to reach your goal with minimum risk of injury.

 

12K Run

12K Walk

5K Run

You should be at this level before starting Run 2 miles 3 times per week
Walk 2 miles 3 times per week
No minimum level
Midweek workouts
2 times per week
3-mile run
3-mile walk
4-mile walk
Weekend endurance workout
once per weekend
4-mile run
4-mile walk
4-mile walk

In addition to the workouts above, add some easy recovery days during the week. Some examples are listed below.

 12K Run

12K Walk

5K Run

2-mile easy run
   
3-mile walk
3-mile walk
3-mile walk
30-minute swim
20-minute swim
20-minute swim
40-minute bike ride
30-minute bike ride
20-minute bike ride

Start every workout at an easier-than-normal pace to allow your body to warm up.