| PROGRAMS FOR ADVANCED RUNNERS |
| If you have been running for a while, completed a number of 5Ks and desire a set program for increasing your speed, here's a couple to check out. |
| The difference between these programs and speed workouts is that these are 8 week progrmas while speed workouts are done indefinitely on a weekly basis. |
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| WEEK 1: Mon, Wed, Fri> 4 miles/day WEEK 2: Sun> 5 miles; Mon, Wed, Fri> 4 miles/day WEEK 3: Sun> 5 miles; Mon> 4 miles; Tues, Thurs> Speed; Fri> 4 miles WEEK 4: Sun> 6 miles; Mon> 3 miles; Tues, Thurs> Speed; Fri> 4 miles WEEK 5: Sun> 6 miles; Tues, Thurs> Speed; Fri> 3 miles; Sat> 6 miles WEEK 6: Mon> 4 miles; Tues, Thurs> Speed; Fri> 3 miles; Sat> 7 miles WEEK 7: Mon> 4 miles; Tues, Thurs> Speed; Fri> 4 miles; Sat> 7 miles WEEK 8: Mon> 4 miles; Tues> Speed; Wed> 3 miles; Thurs> 5 miles; Friday> 3 Miles; RACE !! |
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| Here's another 8 week program |
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