Striders Winter Racing Circuit
February 10th 5k
February 24th 10k
March 10th 10 miler
April 7th 1/2 marathon
April 28th 30k
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http://www.stridersrunning.com
We consulted with John Wojciechowski from Striders running store in Layton, UT to
come up with training programs for novice and intermediate runners.
Racing is the frosting on the cake, however you need to train properly to have a good experience.
These training programs are designed as templates to base your training on. Before you start any training
program you should consult a doctor.
| NOVICE AND INTERMEDIATE COMPETITOR'S 12-WEEK 5K TRAINING SCHEDULE |
| Base | OFF | 3 | 3 (strides) | 3 | OFF | 4 | OFF | 13 |
| 12 | OFF | 3 | 3 (modified fartlek) | 2 | OFF | 5 | 2 | 15 |
| 11 | OFF | 3 | 3 (3-4 x long-hill repeats) | 2 | OFF | 5 | 2 | 15 |
| 10 | OFF | 3 | 3 (2-mile temp run) | 3 | OFF | 5 | 3 | 17 |
| 9 | OFF | 3 | 3 (3-4 x half-mile, 5k pace) | 3 | 3 | OFF | 6 (race 10k) | 18 |
| 8 | OFF | 3 | 3 (4-5 x short-hill repeats) | 3 | OFF | 6 | 3 | 18 |
| 7 | OFF | 4 | 4 (2-3 x mile, 5k-fast pace) | 3 | OFF | 6 | 3 | 20 |
| 6 | OFF | 4 | 4 (3-4 x half-mile, fast pace) | 3 | OFF | 6 | 3 | 20 |
| 5 | OFF | 4 | 3 (4-5 x quarter-mile, fast pace) | 4 | 3 | OFF | 4 (race 5k) | 18 |
| 4 | OFF | 3 | 4 (2-3 x mile, 5k-fast pace) | 3 | OFF | 5 | 3 | 18 |
| 3 | OFF | 3 | 3 (4-5 x quarter-mile, fast pace) | 2 | 3 | OFF | 4 (race 5k) | 15 |
| 2 | OFF | 3 | 4 (cut down: mile, 3/4, 1/2, 1/4; fast-hard pace) | 2 | OFF | 4 | 2 | 15 |
| 1 | OFF | 3 | 3 (strides) | 2 | 2 | OFF | 4 (race 5k) | 10 + race |
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