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Training Schedules:
Active Beginner
5K
Personalized
Training Schedules:
If you have a special race coming up, would like to lose weight
or get in better shape, want to get your times down, hipstars.com
can hire Paul Greer to put together a personalized work out for
you. Paul puts together personalized programs exclusively for
the hipstars.com community. Paul trains beginners, college students,
club and recreational runners and elite athletes including Olympic
contenders. Email
paul by clicking here. We
have 6 week programs. Tell us where you are
right
now
in your
training
(absolute
beginners are welcome too), and what you would like to achieve.
Let us know if you want a running regimen, or a whole program with
diet, weight, stretching and plyometric routines and supplements.
We have programs with several nutrition companies and can tailor
a program to fit just you. No goals are too big or too small. Paul
looks forward to hearing from
you.
|
10K
to Marathon Training Schedule -
6 weeks
Week 1
Day 1: 35 - 45 minutes (Weights)
Day 2: 2 mile Simulation whereby you run the first 2 laps at 10K pace; the next
3 laps at 5K pace; the next 1 lap at 10K pace; and the last 2 laps at 5K pace.
Day 3: 40 - 50 minutes (Weights)
Day 4: 1 hour run
Day 5: REST (Weights)
Day 6: 1 hour long run
Day 7: 45 minute run or 45 minute Active Recovery (Bike or Swim)
Week 2
Day 1: 40 - 50 minutes (Weights)
Day 2: 6 X 800's with calesthenics between each interval.
Day 3: 40 - 50 minutes (Weights)
Day 4: 1 hour run
Day 5: REST (Weights)
Day 6: 1 hour 15 minute long run
Day 7: 45 minute run or 45 minute Active Recovery (Bike or Swim)
Week 3
Day 1: 45 - 55 minutes (Weights)
Day 2: 12 laps of 40 second 200's followed by 100 jog between each
interval for first 6 laps and 40 second 200's followed by 50 jog
for last 6 laps.
Day 3: 40 - 50 minutes (Weights)
Day 4: 1 hour run
Day 5: REST (Weights)
Day 6: 1 hour 20 minute long run
Day 7: 45 minute run or 60 minute Active Recovery (Bike or Swim)
Week 4
Day 1: 50 - 60 minutes (Weights)
Day 2: 400/800/mile at 5K pace;20 minute tempo run at 10K pace;
mile/800/400 at 5K pace. 1 lap jog between the intervals and the
tempo run.
Day 3: 40 - 50 minutes (Weights)
Day 4: 1 hour run
Day 5: REST (Weights)
Day 6: 1 hour 30 minute long run
Day 7: 45 minute run or 60 minute Active Recovery (Bike or Swim)
Week 5
Day 1: 50 - 60 minutes (Weights)
Day 2: 5 X 1000's at 5K pace with 200 meter jog between each interval.
Day 3: 50 - 60 minutes (Weights)
Day 4: 1 hour 15 minute run
Day 5: REST (Weights)
Day 6: 1 hour 40 minute long run
Day 7: 45 minute run or 60 minute Active Recovery (Bike or Swim)
Week 6
Day 1: 50 - 60 minutes (Weights)
Day 2: 4 X 1200's at 10K pace with 400 jog recovery between each
interval.
Day 3: 50 - 60 minutes (Weights)
Day 4: 1 hour 15 minute run
Day 5: REST (Weights)
Day 6: 2 hour long run
Day 7: 50 minute run or 60 minute Active Recovery (Bike or Swim) |
