Sunday

Monday

Tuesday - Wednesday - Thursday

Friday

Group Run 7am at Movin Shoes Time Based Long Run 40-50 minutes

Week 1

Week 2

Saturday

Rest

Monday Runday 6pm at Movin Shoes Beginners - 3 miles Intermediate - 4-5 miles Advanced - 6 miles

Tuesday Intervals @ Mission Bay or Thursday @ Encinitas Tempo Reps (Time Based) Volume Depends On Target Race and beginning training date Percent of workout done either 50%, 80%, or 100% Workouts: Either 6x5min/1min rest, 6x6min/1min rest, or 10min, 8min, 6min, 4min, 2min

Easy Run Beginners - 30-35min Intermediate: 35-45min Advanced: 40-55min

Group Run 7am at Movin Shoes Time Based Long Run 45-60 minutes

Easy Run Beginners - 30-35min Intermediate: 35-45min Advanced: 40-55min

Group Run 7am at Movin Shoes Mileage Based Long Run 5-7 Miles

Easy Run Beginners - 30-35min Intermediate: 35-45min Advanced: 40-55min

Group Run 7am at Movin Shoes Time Based Long Run 45-60 minutes

Easy Run Beginners - 30-35min Intermediate: 35-45min Advanced: 40-55min

Group Run 7am at Movin Shoes Time Based Long Run 50-70 minutes

Easy Run Beginners - 30-35min Intermediate: 35-45min Advanced: 40-55min

Group Run 7am at Movin Shoes Mileage Based Long Run 5-8 miles

with 2min rest. Taper week is 50%, Buildup weeks are 50-80-50-100% Easy Run on 1 of other days (30-45min) and Active Recovery (like Yoga) the other.

Week 3

Rest

Monday Runday 6pm at Movin Shoes Beginners - 3 miles Intermediate - 4-5 miles Advanced - 6 miles

Tuesday Intervals @ Mission Bay or Thursday @ Encinitas Tempo Reps (Time Based) Volume Depends On Target Race and beginning training date Percent of workout done either 50%, 80%, or 100% Workouts: Either 6x5min/1min rest, 6x6min/1min rest, or 10min, 8min, 6min, 4min, 2min

with 2min rest. Taper week is 50%, Buildup weeks are 50-80-50-100% Easy Run on 1 of other days (30-45min) and Active Recovery (like Yoga) the other.

Week 4

Rest

Monday Runday 6pm at Movin Shoes Beginners - 3 miles Intermediate - 4-5 miles Advanced - 6 miles

Tuesday Intervals @ Mission Bay or Thursday @ Encinitas Tempo Reps (Time Based) Volume Depends On Target Race and beginning training Percent date of workout done either 50%, 80%, or 100% Workouts: Either 6x5min/1min rest, 6x6min/1min rest, or 10min, 8min, 6min, 4min, 2min

with 2min rest. Taper week is 50%, Buildup weeks are 50-80-50-100% Easy Run on 1 of other days (30-45min) and Active Recovery (like Yoga) the other.

Week 5

Rest

Monday Runday 6pm at Movin Shoes Beginners - 3 miles Intermediate - 4-5 miles Advanced - 6 miles

Tuesday Intervals @ Mission Bay or Thursday @ Encinitas Tempo Reps (Time Based) Volume Depends On Target Race and beginning training date Percent of workout done either 50%, 80%, or 100% Workouts: Either 6x5min/1min rest, 6x6min/1min rest, or 10min, 8min, 6min, 4min, 2min

with 2min rest. Taper week is 50%, Buildup weeks are 50-80-50-100% Easy Run on 1 of other days (30-45min) and Active Recovery (like Yoga) the other.

Week 6

Rest

Monday Runday 6pm at Movin Shoes Beginners - 3 miles Intermediate - 4-5 miles Advanced - 6 miles

Tuesday Intervals @ Mission Bay or Thursday @ Encinitas Tempo Reps (Time Based) Volume Depends On Target Race and beginning training Percent date of workout done either 50%, 80%, or 100% Workouts: Either 6x5min/1min rest, 6x6min/1min rest, or 10min, 8min, 6min, 4min, 2min

with 2min rest. Taper week is 50%, Buildup weeks are 50-80-50-100% Easy Run on 1 of other days (30-45min) and Active Recovery (like Yoga) the other.

Sunday

Week 7

Rest

Monday Monday Runday 6pm at Movin Shoes Beginners - 3 miles Intermediate - 4-5 miles Advanced - 6 miles

Tuesday - Wednesday - Thursday Tuesday Intervals @ Mission Bay or Thursday @ Encinitas Tempo Reps (Time Based) Volume Depends On Target Race and beginning training date Percent of workout done either 50%, 80%, or 100% Workouts: Either 6x5min/1min rest, 6x6min/1min rest, or 10min, 8min, 6min, 4min, 2min

Friday Easy Run Beginners - 30-35min Intermediate: 35-45min Advanced: 40-55min

Group Run 7am at Movin Shoes Potential Race Weekend or Group Run Time Based Long Run 45-65 minutes

Easy Run Beginners - 30-35min Intermediate: 35-45min Advanced: 40-55min

Group Run 7am at Movin Shoes Potential Race Weekend or Group Run Time Based Long Run 50-70 minutes

Easy Run Beginners - 30-35min Intermediate: 35-45min Advanced: 40-55min

Group Run 7am at Movin Shoes Potential Race Weekend or Group Run Mileage Based Long Run 5-8 miles

Easy Run Beginners - 30-35min Intermediate: 35-45min Advanced: 40-55min

Group Run 7am at Movin Shoes Potential Race Weekend or Group Run Time Based Long Run 45-65 minutes

Easy Run Beginners - 30-35min Intermediate: 35-45min Advanced: 40-55min

Group Run 7am at Movin Shoes Potential Race Weekend or Group Run Time Based Long Run 50-70 minutes

Easy Run Beginners - 30-35min Intermediate: 35-45min Advanced: 40-55min

Group Run 7am at Movin Shoes Potential Race Weekend or Group Run

with 2min rest. Taper week is 50%, Buildup weeks are 50-80-50-100% Easy Run on 1 of other days (30-45min) and Active Recovery (like Yoga) the other.

Week 8

Rest

Monday Runday 6pm at Movin Shoes Beginners - 3 miles Intermediate - 4-5 miles Advanced - 6 miles

Tuesday Intervals @ Mission Bay or Thursday @ Encinitas Tempo Reps (Time Based) Volume Depends On Target Race and beginning training Percent date of workout done either 50%, 80%, or 100% Workouts: Either 6x5min/1min rest, 6x6min/1min rest, or 10min, 8min, 6min, 4min, 2min

with 2min rest. Taper week is 50%, Buildup weeks are 50-80-50-100% Easy Run on 1 of other days (30-45min) and Active Recovery (like Yoga) the other.

Week 9

Rest

Monday Runday 6pm at Movin Shoes Beginners - 3 miles Intermediate - 4-5 miles Advanced - 6 miles

Tuesday Intervals @ Mission Bay or Thursday @ Encinitas Tempo Reps (Time Based) Volume Depends On Target Race and beginning training Percent date of workout done either 50%, 80%, or 100% Workouts: Either 6x5min/1min rest, 6x6min/1min rest, or 10min, 8min, 6min, 4min, 2min

with 2min rest. Taper week is 50%, Buildup weeks are 50-80-50-100% Easy Run on 1 of other days (30-45min) and Active Recovery (like Yoga) the other.

Week 10

Rest

Monday Runday 6pm at Movin Shoes Beginners - 3 miles Intermediate - 4-5 miles Advanced - 6 miles

Tuesday Intervals @ Mission Bay or Thursday @ Encinitas Tempo Reps (Time Based) Volume Depends On Target Race and beginning training Percent date of workout done either 50%, 80%, or 100% Workouts: Either 6x5min/1min rest, 6x6min/1min rest, or 10min, 8min, 6min, 4min, 2min

with 2min rest. Taper week is 50%, Buildup weeks are 50-80-50-100% Easy Run on 1 of other days (30-45min) and Active Recovery (like Yoga) the other.

Week 11

Rest

Monday Runday 6pm at Movin Shoes Beginners - 3 miles Intermediate - 4-5 miles Advanced - 6 miles

Tuesday Intervals @ Mission Bay or Thursday @ Encinitas Tempo Reps (Time Based) Volume Depends On Target Race and beginning training Percent date of workout done either 50%, 80%, or 100% Workouts: Either 6x5min/1min rest, 6x6min/1min rest, or 10min, 8min, 6min, 4min, 2min

with 2min rest. Taper week is 50%, Buildup weeks are 50-80-50-100% Easy Run on 1 of other days (30-45min) and Active Recovery (like Yoga) the other.

Week 12

Rest

Monday Runday 6pm at Movin Shoes Beginners - 3 miles Intermediate - 4-5 miles Advanced - 6 miles

Tuesday Intervals @ Mission Bay or Thursday @ Encinitas Tempo Reps (Time Based) Volume Depends On Target Race and beginning training Percent date of workout done either 50%, 80%, or 100% Workouts: Either 6x5min/1min rest, 6x6min/1min rest, or 10min, 8min, 6min, 4min, 2min

with 2min rest. Taper week is 50%, Buildup weeks are 50-80-50-100% Easy Run on 1 of other days (30-45min) and Active Recovery (like Yoga) the other.

Saturday

Mileage Based Long Run 5-7 miles

Get Movin San Diego Mid Week Schedule Tuesday Interval Workout. Meet at the Runner's Bathroom at Mission Bay, 6pm. Warm Up, then workout. Wednesday (On Your Own) Optional Short Run (30min) or Non Impact Exercise like Yoga, Bike, Pilates, etc … Thursday (On Your Own) Rest

Get Movin Encinitas Mid Week Schedule Tuesday Rest Wednesday (On Your Own) Optional Short Run (30min) or Non Impact Exercise like Yoga, Bike, Pilates, etc … Thursday (On Your Own) Interval Workout. Meet at the Movin Shoes Encinitas at 6pm. Warm Up, then workout.