Wednesday's Workout

Lately on Frugal Fitness we have been talking about getting outside and running and running for your favorite charity. This Wednesday's Workout is a *free* training schedule to help you train for a race.

Beginners- Follow this program but subtract one mile from each workout and add in intervals of walking where necessary.

Advanced- Add in one extra mile to every run.

Week 1

• Mon- Run 2 miles
• Tues- Cross train (anything from swimming, biking, aerobics, elliptical)
• Wed- Run 3 miles
• Thurs- Strength train
• Fri- Rest
• Sat- Run 4 miles
• Sun- Run 2.5 miles

Week 2

• Mon- Run 3 miles
• Tues- Cross train
• Wed- Run 4 miles
• Thurs- Strength train
• Fri- Rest
• Sat- Run 5 miles
• Sun- Run 2.5 miles including a speed workout- Sprint for 30 second, recover for 1 minute. Repeat 5-8 times.

Week 3

• Mon- Run 4 miles
  
• Tues- Cross train
• Wed- Run 5 miles
• Thurs- Strength train
• Fri- Rest
• Sa- Run 6 miles
• Su- Run 3 miles including a speed workout- Sprint 1 min, recover for 1 min. Repeat 5-8 times.

Week 4

• Mon- Run 5 miles
• Tues- Cross train
• Wed- Run 6 miles
• Thurs- Strength train
• Fri- Rest
• Sa- Run 7 miles
• Su- Run 3.5 miles including the same speed workout from last week. Try to increase repetitions to 8-10 times.

Week 5-Race Week

• Mon- Rest
• Tues- Run 8 miles
• Wed- Cross train
• Thurs- Run 4 miles at an easy pace
• Fri- Rest
• Sa- RACE DAY! Good luck.