Women's Training Program Advanced Beginning Runners Weekly Workouts
Week 1
Tuesday: Cross-train or rest
Wednesday: 2–3 miles easy pace
Thursday: (10 WU, 5 T, 5 E, 5 T, 5 CD)—10 minute warm-up, 5 minutes tempo, 5 minutes easy, 5 minutes tempo, 5 minutes cool-down
Friday: Cross-train or rest
Saturday: (LR) Long run. Add ½ to 1 mile to your longest run of the week. For example, if the longest distance you run on any given day is 3 miles, on this day run 3 ½ to 4 miles. Your pace should feel very easy.
Sunday: Choice: cross-train, run 20–30 min easy, or rest.
Week 2
Tuesday: Cross-train or rest
Wednesday: 2–3 miles easy pace
Thursday: 10 WU, 5 T, 5 E, 5-10 T, 5-10 CD
Friday: Cross-train or rest
Saturday: (LR) - Add 1/2 mile to last week's long run
Sunday: Choice: CT, 30 EP, or R
Week 3
Tuesday: Cross-train or rest
Wednesday: 3-5 EP
Thursday: 10 WU, 5-10 T, 5 EP, 5-10 T, 5-10 CD
Friday: Cross-train or rest
Saturday: (LR) - Add 1/2 mile to last week's long run
Sunday: Choice: CT, 30-40 EP, or R
Week 4
Tuesday: Cross-train or rest
Wednesday: 3-5 EP
Thursday: 10 WU, 5-10 T, 5 EP, 5-10 T, 5-10 CD
Friday: Cross-train or rest
Saturday: (LR) - Keep the same mileage as last week
Sunday: Choice: CT, 30-40 EP, or R
Week 5
Tuesday: Cross-train or rest
Wednesday: 3-5 EP
Thursday: 10 WU, 5-10 T, 5 EP, 5-10 T, 5-10 CD
Friday: Cross-train or rest
Saturday: (LR) Add ½ miles to last week’s long run
Sunday: Choice: CT, 30-40 EP, or R
Week 6
Tuesday: Cross-train or rest
Wednesday: 3-5 EP
Thursday: 10 WU, 5-10 T, 5 EP, 5-10 T, 5-10 CD
Friday: Cross-train or rest
Saturday: (LR)- Add 1/2 mile to last week's long run; you should be up to at least 5 miles by now. Pace is not important; just get the distance in, even if you have to walk. Consider going out for the Reston Runners 5 mile run on Saturdays.
Sunday: Choice: CT, 30-40 EP, or R
Week 7
Tuesday: Cross-train or rest
Wednesday: 3-5 EP
Thursday: 10 WU, 5-10 T, 5 EP, 5-10 T, 5-10 CD
Friday: Cross-train or rest
Saturday: (LR) - Keep mileage the same as last week.
Sunday: Choice: CT, 30-40 EP, or R
Week 8
Tuesday: Cross-train or rest
Wednesday: 10 WU, 15 TP (30 seconds/mile slower than 5k pace), 5-10 CD
Thursday: 30 EP – this should be a very easy paced run
Friday: R or run/walk 1-2 miles
Saturday: 5K Race Day!
Sunday: Rest and enjoy!
