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TRAINING: SMART COACH

Your current race time is: 0:22:00 for a 5 K
Your distance training goal is: 5 K
You currently train: 11 - 15 miles/week
How hard you want to train: Moderate
Your long-run day: Sunday
Your training program Starts: Monday, 7/13/2009and Ends: Sunday, 9/6/2009
Length of your training schedule: 8 weeks

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total

1 7/13 Rest Easy Run Rest Speedwork Rest Rest Long Run 13 miles
7/19 / XT Dist: 2 mi / XT Dist: 5 mi, inc / XT / XT Dist: 6 mi
@9:12 Warm; 3x800 in 3:27 @9:12
w/400 jogs; Cool

2 7/20 Rest Easy Run Rest Tempo Run Rest Rest Long Run 13 miles
7/26 / XT Dist: 2 mi / XT Dist: 5 mi, inc / XT / XT Dist: 6 mi
@9:12 Warm; 3 mi @ 7:43; Cool @9:12

3 7/27 Rest Easy Run Rest Speedwork Rest Rest Long Run 14 miles
8/2 / XT Dist: 2 mi / XT Dist: 5 mi, inc / XT / XT Dist: 7 mi
@9:12 Warm; 2x1600 in 7:17 @9:12
w/800 jogs; Cool

4 8/3 Rest Easy Run Rest Easy Run Rest Rest Easy Run 10 miles
8/9 / XT Dist: 3 mi / XT Dist: 3 mi / XT / XT Dist: 4 mi
@9:12 @9:12 @9:12

5 8/10 Rest Easy Run Rest Speedwork Rest Rest Long Run 14 miles
8/16 / XT Dist: 2 mi / XT Dist: 5 mi, inc / XT / XT Dist: 7 mi
@9:06 Warm; 4x800 in 3:25 @9:06
w/400 jogs; Cool

6 8/17 Rest Easy Run Rest Tempo Run Rest Rest Long Run 16 miles
8/23 / XT Dist: 2 mi / XT Dist: 6 mi, inc / XT / XT Dist: 8 mi
@9:06 Warm; 4 mi @ 7:42; Cool @9:06

7 8/24 Rest Easy Run Rest Speedwork Easy Run Rest Long Run 19 miles
8/30 / XT Dist: 2 mi / XT Dist: 7 mi, inc Dist: 2 mi / XT Dist: 8 mi
@9:06 Warm; 3x1600 in 7:12 @9:06 @9:06
w/800 jogs; Cool

8 8/31 Rest Easy Run Rest Speedwork Rest Rest Race Day 10 miles
9/6 / XT Dist: 2 mi / XT Dist: 5 mi, inc / XT / XT Dist: 5 K
@9:12 Warm; 3x800 in 3:27 @7:00
w/400 jogs; Cool Time: 21:46

LEGEND
Example What it Means
Easy Run Run a total distance of 2 miles at a pace of 12 minutes per mile.
Dist: 2mi
@12:00

Speedwork Run a total distance of 5 miles. Your run should include:

Dist: 5mi, inc - a warmup of about 1 mile
Warm; 3x800 in - 3 repeats of 800 meters each; each repeat should take 4 minutes
4:00 - a 400-meter recovery jog after each repeat
w/400 jogs; Cool - a cooldown of about 1 mile
Note: Warmups and cooldowns are generally 1 mile each. But on some days, you'll need to make

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them longer to reach the total distance for your run.

Rest Take a rest day, or do moderate cross-training activity.

/XT

Race Day On a race day, run your 5K at a 7-minute per mile pace. Your time will be 21:44.
Dist: 5K
@7:00 Time: 21:44

BACKGROUND AND SPECIFICATIONS

The RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40
years of collective running wisdom to bring you a proven, individualized training program. You can return to it
as often as you want.

Copyright © 2006 Rodale Inc. All rights reserved.

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