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Race Week / Non-Race Week Schedule
Following schedules allow a runner to compete often and
to keep improving, as long as races are not run every week. It is usually best to
race every three weeks. Two schedules are shown here, one for road racers and one
for cross country racers, but basically the idea is the same.
Cross country (Non-race week)
Monday: Repetitions 1500 meters by 3 or 800 meters by 6.
Tuesday: Aerobic running 1 hours to 11/2 hours.
Wednesday: Time trial 3000 or 5000 meters.
Thursday: Aerobic running 1 hours to 11/2 hours.
Friday: Fast relaxed striding 100 meters by 10.
Saturday: Time trial 3000 or 5000 meters.
Sunday: Aerobic running 1 hours to 11/2 hours.
Cross country (Race week)
Monday: Windsprints 100 meters by 6 to 10 times.
Tuesday: Easy fartlek 1/2 to 1 hour.
Wednesday: Time trial 1500 to 2000 meters.
Thursday: Fast relaxed striding 100 meters by 6.
Friday: Jog 1/2 hour.
Saturday: Race.
Sunday: Aerobic running 11/2
hours or more.
Road (Non-race week)
Monday: Repetitions 1 mile by 3 or 880 yards by 6.
Tuesday: Aerobic running 11/2 hours.
Wednesday: Time trial 3 miles.
Thursday: Aerobic running 11/2 hours.
Friday: Fast relaxed striding 100 meters by 6 to 10 times.
Saturday: Time trial 3 miles.
Sunday: Aerobic running 11/2
hours or more.
Road (Race week)
Monday: Windsprints 100 meters by 16 to 10 times.
Tuesday: Easy fartlek 1/2 to 1 hour.
Wednesday: Time trial 1 mile.
Thursday: Fast relaxed striding 100 meters by 4 to 6 times.
Friday: Jog 1/2 hour.
Saturday: Race.
Sunday: Aerobic running 11/2
hours or more.
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