Running Training Program for September 18-24

Tuesday, September 19: 7 miles

  1. start with 1-2 mi easy
  2. 5 mi at tempo
  3. easy finish to 7

Wednesday, September 20: 3 miles

Thursday, September 21: 6 miles

  1. start with 2.5 mi easy
  2. 6 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 2.5 mi easy

Saturday, September 23: 14 miles

Suggested dates will be listed each week; these can be modified to fit your schedule and gym workouts as needed. The plan is designed to build your endurance, however, so try to maintain the order of the training program as best as you can.  


  • strides = near 85% max effort
  • tempo = faster than usual, comfortably hard

More info: 

We'll be posting a training schedule weekly targeted at running a half-marathon in early October.  

The first five weeks will be a slow build to the start of the training program, designed to get you used to running multiple days. The actual program starts the week of July 17, culminating in a half-marathon the weekend of October 7/8. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The schedule for each week will be posted weekly on Sunday. Talk to Jess Wold or Nash if you have any questions. 

Happy running!