Filler Plan to Use in Between Training Plans

Training Load By Week
Training Load By Week
Sample Day 2
3mi
EASY - 3 mile Run

Smooth and steady. This is done at your Easy pace. Try not to walk during this run once...

Sample Day 4
3mi
EASY - 3 mile Run

Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!

Sample Day 6
4mi
EASY - 4 mile Run

Smooth and easy

Sample Day 9
4.5mi
INTERVALS - 6 x 400 with 400 jog in between

1 mile easy
6 x 400 - 1 400 at your 400 pace and then roll into the 2nd 400 at your easy pace. Repeat 3 more times.
1 mile easy to cool down

Sample Day 11
3mi
EASY - 3 mile Run

Strong and stead throughout... done at your Easy run pace. Comment below after you upload your times!

Sample Day 13
4mi
LONG - 4 Mile Long Run

Smooth and steady. Start 30-45 seconds slower than your long run pace for first 2 miles, then bring it down. Last mile is your fastest. Post mile splits below

Sample Day 16
4.25mi
INTERVALS - 6 x 600 with 600 jog

1 mile easy
Then alternate one 600 (about .38 mile on your watch) at a harder pace, with another 600 at easy pace.
1 mile easy cool down

Cliff Latham
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Pure Running

I coach beginning and intermediate runners to finish their first or fastest 5K, 13.1 or full marathon.