12 Week Plan at A Glance: Dom Seg Ter

12 Week Plan at a Glance
dom seg ter

28-Jul 29-Jul 30-Jul
1 Rest Day Easy Run40m - 1h Rest Day
Daily Goal Daily Goal Daily Goal
The first day of each weekly training

segment offers recovery from the Each week, this day will serve to build You may cross-train or do an easy run
previous day and week's training. Take your endurance for the race. for 30-45 minutes today.
this day completely off.
4-Aug 5-Aug 6-Aug

These runs are building a well of

Cross-train or do an easy run for 30-45
Recovery day. No exercise. strength from which you can draw
minutes today.
during the race.
11-Aug 12-Aug 13-Aug

The first day of each weekly training

segment offers recovery from the Each week, this day will serve to build You may cross-train or do an easy run
previous day and week's training. Take your endurance for the race. for 30-45 minutes today.
this day completely off.

These runs are building a well of

Cross-train or do an easy run for 30-45
Recovery day. No exercise. strength from which you can draw
minutes today.
during the race.

1-Sep 2-Sep 3-Sep

6 Rest Day Easy Run30m - 45m Rest Day
8-Sep 9-Sep 10-Sep

7 Rest Day Easy Run1h 10m - 1h 20m Rest Day
15-Sep 16-Sep 17-Sep


29-Sep 30-Sep 1-Oct

6-Oct 7-Oct 8-Oct

13-Oct 14-Oct 15-Oct

qua qui sex
31-Jul 1-Aug 2-Aug
Easy Run40m - 1h Rest Day Easy Run30m - 45m
There is a toughness and strength that

comes from consistently getting in one
Easy run today but in subsequent
Take the day off completely or you hour runs. Relish these runs as they lay
weeks, this will be your faster workout
may cross-train for 40-60 minutes the foundation for your race day
day.
success. But, also feel free to cross
train on this day if you need to.
7-Aug 8-Aug 9-Aug

Frequent endurance runs like these

Take the day off completely or you Cross-train or do an easy run for 30-45
build the base for faster running later
may cross-train for 40-60 minutes minutes today.
in the plan.

There is a toughness and strength that

comes from consistently getting in one
Easy run today but in subsequent
Take the day off completely or you hour runs. Relish these runs as they lay
weeks, this will be your faster workout
may cross-train for 40-60 minutes the foundation for your race day
day.
success. But, also feel free to cross
train on this day if you need to.

Frequent endurance runs like these

Take the day off completely or you Cross-train or do an easy run for 30-45
build the base for faster running later
may cross-train for 40-60 minutes minutes today.
in the plan.

Progression Run50m - 1h Rest Day Easy Run30m - 45m
4-Sep 5-Sep 6-Sep

Cruise Intervals50m - 1h 10m Rest Day Easy Run30m - 45m

Tempo Intervals50m - 1h 10m Rest Day Easy Run30m - 45m

Fartlek Run50m - 1h 10m Rest Day Easy Run30m - 45m

Tempo Intervals50m - 1h 10m Rest Day Easy Run30m - 45m
2-Oct 3-Oct 4-Oct

Fartlek Run50m - 1h 10m Rest Day Easy Run30m - 45m
9-Oct 10-Oct 11-Oct

Tempo Intervals1h - 1h 20m Rest Day Easy Run30m - 45m
16-Oct 17-Oct 18-Oct

Fartlek Run40m - 1h Rest Day Easy Run30m
sab
3-Aug
Long Run50m - 1h 15m
Daily Goal
Fast racing comes from these

endurance runs. Once you have
greater endurance, you can do faster
speed training. Seems counter intuitive
at times, but this is the way the body
works. We'll build this run over the
next few weeks.
10-Aug
Long Run1h - 1h 20m
Daily Goal
The goal today is just to get in the

time at your Long Run Pace.
17-Aug
Long Run50m - 1h 15m
Daily Goal
Fast racing comes from these

endurance runs. Once you have
greater endurance, you can do faster
speed training. Seems counter intuitive
at times, but this is the way the body
works. We'll build this run over the
next few weeks.
24-Aug
Long Run1h - 1h 20m
Daily Goal
The goal today is just to get in the

time at your Long Run Pace.
31-Aug
Long Run1h 30m - 1h 45m
7-Sep
14-Sep
Fast Finish Long Run1h 45m - 2h 15m
21-Sep
Long Run1h 45m - 2h
28-Sep
Fast Finish Long Run1h 45m - 2h
5-Oct
Fast Finish Long Run1h 45m - 2h
12-Oct
19-Oct
RACE DAY!

12 Week Plan at A Glance: Dom Seg Ter

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12 Week Plan at a Glance

dom seg ter

The first day of each weekly training

4-Aug 5-Aug 6-Aug

These runs are building a well of

11-Aug 12-Aug 13-Aug

The first day of each weekly training

18-Aug 19-Aug 20-Aug

These runs are building a well of

25-Aug 26-Aug 27-Aug

1-Sep 2-Sep 3-Sep

8-Sep 9-Sep 10-Sep

15-Sep 16-Sep 17-Sep

22-Sep 23-Sep 24-Sep

29-Sep 30-Sep 1-Oct

6-Oct 7-Oct 8-Oct

13-Oct 14-Oct 15-Oct

There is a toughness and strength that

7-Aug 8-Aug 9-Aug

Frequent endurance runs like these

14-Aug 15-Aug 16-Aug

There is a toughness and strength that

21-Aug 22-Aug 23-Aug

Frequent endurance runs like these

28-Aug 29-Aug 30-Aug

4-Sep 5-Sep 6-Sep

11-Sep 12-Sep 13-Sep

18-Sep 19-Sep 20-Sep

25-Sep 26-Sep 27-Sep

2-Oct 3-Oct 4-Oct

9-Oct 10-Oct 11-Oct

16-Oct 17-Oct 18-Oct

Fast racing comes from these

The goal today is just to get in the

Fast racing comes from these

The goal today is just to get in the

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