The Barefoot Running Book - Jason Robillard [49]
• Wednesday – Repeats: 9 x 400 meters
• Thursday – Cross training
• Friday – Tempo run: 2.75 miles
• Saturday – Long run: 8 miles
Week 5:
• Sunday – Rest
• Monday – Hill repeats: 10 x hills
• Tuesday – Cross training
• Wednesday – Fartlek run: 3 miles
• Thursday – Repeats: 10 x 400 meters
• Friday – Cross training
• Saturday – Long run: 9 miles
Week 6:
• Sunday – Rest
• Monday – Cross training
• Tuesday – Tempo run: 3.25 miles
• Wednesday – Hill repeats: 11 x hills
• Thursday – Cross training
• Friday – Fartlek run: 3.25 miles
• Saturday – Long run: 10 miles
Week 7 (rest week):
• Sunday – Rest
• Monday – Repeats: 6 x 400 meters
• Tuesday – rest
• Wednesday – Tempo run: 2 miles
• Thursday – Rest
• Friday – Cross training
• Saturday – Long run: 6 miles
Week 8:
• Sunday – Rest
• Monday – Cross training
• Tuesday – Hill repeats: 12 x hills
• Wednesday – Fartlek run: 3.5 miles
• Thursday – Cross training
• Friday – Repeats: 12 x 400
• Saturday – Long run: 11 miles
Week 9:
• Sunday – Rest
• Monday – Tempo Run: 3.75 miles
• Tuesday – Cross training
• Wednesday – Hill repeats: 13 x hills
• Thursday – Fartlek run: 3.75 miles
• Friday – Cross training
• Saturday – Long run: 13 miles
Week 10:
• Sunday – Rest
• Monday – Cross training
• Tuesday – Fatlek run: 4 miles
• Wednesday – Repeats: 14 x 400 meters
• Thursday – Cross training
• Friday – Tempo run: 4 miles
• Saturday – Long run: 15 miles
Week 11 (rest week):
• Sunday – Rest
• Monday – Hill repeats: 6 x hills
• Tuesday – Rest
• Wednesday – Fartlek run: 2 miles
• Thursday – Rest
• Friday – Cross training
• Saturday – Long run: 8 miles
Week 12:
• Sunday – Rest
• Monday – Cross training
• Tuesday – Repeats: 15 x 400 meters
• Wednesday – Tempo run: 4.25 meters
• Thursday – Cross training
• Friday – Hill repeats: 15 x hills
• Saturday – Long run: 17 miles
Week 13:
• Sunday – Rest
• Monday – Fartlek run: 4.5 miles
• Tuesday – Cross training
• Wednesday – Repeats: 16 x 400 meters
• Thursday – Tempo run: 4.5 miles
• Friday – Cross training
• Saturday – Long run: 19 miles
Week 14:
• Sunday – Rest
• Monday – Cross training
• Tuesday – Hill repeats: 16 x hills
• Wednesday – Fartlek run: 4.75 miles
• Thursday – Cross training
• Friday – Repeats: 16 x hills
• Saturday – Long run: 21 miles
Week 15 (rest week):
• Sunday – Rest
• Monday – Tempo run: 2 miles
• Tuesday – Rest
• Wednesday – Hill repeats: 6 x hills
• Thursday – Rest
• Friday – Cross training
• Saturday – Long run: 10 miles
Week 16:
• Sunday – Rest
• Monday – Cross training
• Tuesday – Fartlek run: 5 miles
• Wednesday – Repeats: 16 x 400 meters
• Thursday – Cross training
• Friday – Tempo run: 5 miles
• Saturday – Long run: 23 miles
Week 17:
• Sunday – Rest
• Monday – Hill repeats: 16 x hills
• Tuesday – Cross training
• Wednesday – Fartlek run: 5.25 miles
• Thursday – Repeats: 16 x hills
• Friday – Cross training
• Saturday – Long run: 25 miles
Week 18:
• Sunday – Rest
• Monday – Cross training
• Tuesday – Tempo run: 5.5 miles
• Wednesday – Hill repeats: 16 x hills
• Thursday – Cross training
• Friday – Fartlek run: 5.5 miles
• Saturday – Long run: 28 miles
Week 19:
• Sunday – Rest
• Monday – Repeats = 16 x 400 meters
• Tuesday – Cross training
• Wednesday – Tempo run: 5.75 miles
• Thursday – Hill repeats: 16 x hills
• Friday – Cross training
• Saturday – Long run: 15 miles
Week 20:
• Sunday – Rest
• Monday – Rest
• Tuesday – Repeats = 6 x 400 meters
• Wednesday – Rest
• Thursday – Rest
• Friday – Rest
• Saturday – RACE DAY!
Why Does My Foot Hurt Take Two … Can A Runner Relearn How to Run With Two Fused First Toe Joints?
The 2009 book Born to Run fascinated thousands of readers as author Christopher McDougall