Malloy Get Back Into Running
5KModerate
- Weeks
- 13
- Runs/wk
- 5
- Peak km
- 35
easy get back into it for runner with competitive running background
Schedule
Week 112.1 km
Mon
Easy2.4 km
TueRest
Wed
Easy3.2 km
Thu
Easy3.2 km
FriRest
Sat
Cross-train
SHRED
Sun
Easy3.2 km
Week 213.7 km
Mon
Easy3.2 km
TueRest
Wed
Easy4 km
Thu
Easy3.2 km
FriRest
Sat
Cross-train
SHRED
Sun
Easy3.2 km
Week 315.3 km
Mon
Easy3.2 km
TueRest
Wed
Easy4.8 km
Thu
Easy4 km
FriRest
Sat
Cross-train
SHRED
Sun
Easy3.2 km
Week 419.3 km
Mon
Easy3.2 km
TueRest
Wed
Easy4.8 km
ThuRest
Fri
Easy4.8 km
Sat
Cross-train
SHRED
Sun
Long6.4 km
Week 522.5 km
Mon
Easy4 km
TueRest
Wed
Easy5.6 km
ThuRest
Fri
Easy4.8 km
Sat
Cross-train
SHRED
Sun
Long8 km
Week 624.1 km
Mon
Easy4 km
TueRest
Wed
Easy5.6 km
Thu
Easy5.6 km
FriRest
Sat
Cross-train
SHRED
Sun
Long8.9 km
Week 720.1 km
Mon
Easy4.8 km
TueRest
Wed
Easy4.8 km
Thu
Intervals4 x 200m
2 mile wu, 4x200 (200r), 1 mile cd
FriRest
Sat
Cross-train
SHRED
Sun
Long9.7 km
Week 824.1 km
Mon
Easy4.8 km
TueRest
Wed
Easy5.6 km
Thu
Intervals6 x 400m
1.5wu, 6x4 (95sec, 90secR) 1cd
FriRest
Sat
Cross-train
SHRED
Sun
Long11.3 km
Week 924.7 km
Mon
Easy5.6 km
TueRest
Wed
Easy5.6 km
Thu
Intervals3 x 200m
1wu, 3x(2,2,4), 1cd
FriRest
Sat
Cross-train
SHRED
Sun
Long12.9 km
Week 1020.1 km
Mon
Easy5.6 km
TueRest
Wed
Easy6.4 km
Thu
Intervals6 x 800m
1wu, 6x8 (tempo), 1cd
FriRest
Sat
Cross-train
SHRED
Sun
Race pace3.2 km
Week 1133 km
Mon
Easy6.4 km
TueRest
Wed
Easy6.4 km
Thu
Intervals5 x 800m
1wu, 5x8 (3:07-3:13), w/j/w (3R), 1cd
Fri
Cross-train
SHRED
Sat
Easy1.6 km
Race pacenull min
10x30sec, 90sec jog
Easy1.6 km
Sun
Long12.9 km
Week 1235.4 km
Mon
Easy6.4 km
TueRest
Wed
Easy7.2 km
Thu
Easy1.6 km
Tempo4.8 km
90sec rest
Intervals2 x 400m
@ 90sec , 90secR
Easy1.6 km
FriRest
Sat
Cross-train
SHRED
Sun
Long12.9 km
Week 1318.7 km
Mon
Easy6.4 km
TueRest
Wed
Easy7.2 km
Thu
Easy1.6 km
Easy1.6 km
Intervals3 x 600m
3x (6-4-2), 200jR/400js
FriRest
Sat
Easy20 min
+ strides
Sun
RaceRace