Online Coaching — Sample Schedules

This website is one of many things, and one of those things is my online coaching business. My hope is that through the articles and content that you might believe that I can help you reach your running goals!!!

I wanted to share some sample schedules that I have used for training for my clients.

Please note that these are just sample schedules and all of my schedules are tailored directly for the client. 

Sandie N.: This is Week #12 of Sandie’s 16-week training for the 2017 NYC Marathon. She went on to run a PR on a tough and hilly course. 

WEEK TWELVE:
Monday:
5-6 miles easy

Tuesday:
5-6 miles easy

Wednesday:
Workout — LONG SESSION…
2 miles easy warm up + Drills and strides + 4 x 2 miles tempo w/ 2 min rest (Goal pace is 6:52-7:00/mile pace) + 2 miles cool down.

Thursday:
4-5 miles easy

Friday:
4 miles easy w/ 4 x 15 second strides.

Saturday:
22 miles easy. THIS IS A LONG, LONG RUN. Make sure you are taking fluids and such throughout. The goal is to be at least within 70 sec/mile slower than goal pace over last half of the run. So start relaxed.

Sunday:
Rest day

Magaly S.: This is Week #9 of Magaly’s 10-week training for the 2016 Dallas Marathon. Magaly went on to place 2nd overall in the race and run a PR. 

WEEK NINE:
Monday:
Same routine as usual. (Magaly does not run on Mondays, but has a gym routine that she has been doing for years.)

Tuesday:
2 miles warm up and cool down.
12 x 1 min hills as usual. Last hill session before the race. Same as usual.

Wednesday:
8 miles easy

Thursday:
Last big workout before the marathon…10 days out.
2 miles warm up and cool down.
3 miles @ 6:52/mile w/ 3 min rest period.
2 miles @ 6:42/mile w/ 2 min rest period.
1 mile @ 6:32/mile.
***This is a tough one…but it’s our last workout!!!

Friday:
4 miles easy

Saturday:
No race!!! Just 4 miles easy. (Magaly typically races every Saturday…but we were tapering here…) 

Sunday:
12 miles easy w/ last 3 miles @ 6:52/mile.

Cashlee R.: Cashlee is one of my younger clients (~24 years old) and is not quite ready for marathons. Her goal in the fall was to run some 5ks and 10ks and get back into the running scene after graduating college in May. Here is Week #4 of her fall training…

WEEK FOUR:
Monday:
8 miles progressive. First four miles easy; last 4 miles ‘steady’ in the 6:30-6:45/mile pace range. You know how these go!!! 🙂 (She knows how these go as she was in my college program for 4-years and this was a staple for my collegiate team.)

Tuesday:
6 miles easy

Wednesday:
Tempo run. 8 miles total.
2 miles easy warm up. Drills. Strides.
4 miles in 6:20-6:30/mile pace.
2 miles easy cool down.

Thursday:
3 miles easy AM
3 miles easy PM

Friday:
2 miles warm up. Drills. Strides.
2 x (4 x 200 meters) in 38-40 seconds // 36-38 seconds w/ a 200 meter / 1000 meter jog between reps and sets.

Saturday:
12 miles naturally progressive. Start easy and build up throughout.

Sunday:
3 miles easy.

I would love to help you reach your goals. If you think my training programs could help, please email me at thedailyrun@gmail.com

 


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