The Barefoot Running Book - Jason Robillard [47]
Week 1:
• Sunday – Rest day
• Monday – Tempo run: 1 mile
• Tuesday – Cross training day
• Wednesday – Intervals: 2 X 400 meters
• Thursday – Cross training
• Friday – Rest day
• Saturday – Long run: 2.25 miles
Week 2:
• Sunday – Rest day
• Monday – Tempo run: 1.25 miles
• Tuesday – Cross training day
• Wednesday – Hill repeats 2 x hills
• Thursday – Cross training
• Friday – Rest day
• Saturday – Long run: 2.5 miles
Week 3:
• Sunday – Rest day
• Monday – Tempo run: 1.5 miles
• Tuesday – Cross training day
• Wednesday – Fartlek run: 1.5 miles
• Thursday – Cross training
• Friday – Rest day
• Saturday – Long run: 2.75 miles
Week 4:
• Sunday – Rest day
• Monday – Tempo run: 1.75 miles
• Tuesday – Cross training day
• Wednesday – Intervals: 4 X 400 meters
• Thursday – Cross training
• Friday – Rest day
• Saturday – Long run: 3 miles
Week 5:
• Sunday – Rest day
• Monday – Tempo run: 2 miles
• Tuesday – Cross training day
• Wednesday – Hill Repeats: 4 x hills
• Thursday – Cross training
• Friday – Rest day
• Saturday – Long run: 3.25 miles
Week 6:
• Sunday – Rest day
• Monday – Tempo run: 2.25 miles
• Tuesday – Cross training day
• Wednesday – Fartlek run: 1.75 miles
• Thursday – Rest day (taper)
• Friday – Rest day (taper)
• Saturday – RACE DAY
10K Pronghorn Plan
The “Pronghorn Plan” is intended to follow the “Cheetah Plan.” It uses the same principles with added distances. If you are new to running, it would be best to go through the 5K plan first. This plan assumes you’re comfortable running about three to four miles.
Week 1:
• Sunday – Rest day
• Monday – Tempo run: 1.5 miles
• Tuesday – Cross training day
• Wednesday – Hill Repeats: 3 x hills
• Thursday – Cross training
• Friday – Rest day
• Saturday – Long run: 3.5 miles
Week 2:
• Sunday – Rest day
• Monday – Fartlek run: 1.75 miles
• Tuesday – Cross training day
• Wednesday – Repeats: 3 x 400 meters
• Thursday – Cross training
• Friday – Rest day
• Saturday – Long run: 4 miles
Week 3:
• Sunday – Rest day
• Monday – Tempo run: 2 miles
• Tuesday – Cross training day
• Wednesday – Hill repeats: 4 x hills
• Thursday – Cross training
• Friday – Rest day
• Saturday – Long run: 4.5 miles
Week 4:
• Sunday – Rest day
• Monday – Fartlek run: 2.25 miles
• Tuesday – Cross training day
• Wednesday – Repeats: 4 x 400 meters
• Thursday – Cross training
• Friday – Rest day
• Saturday – Long run: 5 miles
Week 5:
• Sunday – Rest day
• Monday – Tempo run: 2.5 miles
• Tuesday – Cross training day
• Wednesday – Hill repeats: 5 x hills
• Thursday – Cross training
• Friday – Rest day
• Saturday – Long run: 5.5 miles
Week 6:
• Sunday – Rest day
• Monday – Fartlek run: 2.75 miles
• Tuesday – Cross training day
• Wednesday – Repeats: 5 x 400 meters
• Thursday – Cross training
• Friday – Rest day
• Saturday – Long run: 6 miles
Week 7:
• Sunday – Rest day
• Monday – Tempo run: 3 miles
• Tuesday – Cross training day
• Wednesday – Hill repeats: 6 x hills
• Thursday – Cross training
• Friday – Rest day
• Saturday – Long run: 6.5 miles
Week 8:
• Sunday – Rest day
• Monday – Fartlek run: 3.25 miles
• Tuesday – Cross training day
• Wednesday – Repeats: 6 x 400 meters
• Thursday – Rest day (taper)
• Friday – Rest day (taper)
• Saturday – RACE DAY!
Half Marathon Gazelle Plan
Moving up to the half-marathon distance (13.1 miles) requires the introduction of another training concept—rest weeks. When my training volume begins to increase, I will train hard for three weeks, and then schedule an easy week. The purpose is to allow your body to recover to some degree. This 12-week plan assumes you can run five or six miles comfortably.
Week 1:
• Sunday – Rest day
• Monday – Tempo run: 2.5 miles
• Tuesday – Cross training
• Wednesday –