Week One
I like to start the 7-day cycle at the beginning of the week (Monday) because it is what works for my schedule and it is what I am used to. Except where noted, follow the order of the days as much as possible, but feel free to start and end the 7-day cycle on the day that works best for you.
The first two weeks are designed to get you used to the program; things will ramp up each week so if you think this feels too easy, hang on, and if it feels really, really easy, then you are setting your goals too low and you need to step up to the plate. The key to this training program is not the distance run, but doing the speed work at or faster than the goal times. That is why it is critical that you take enough rest in order to keep the times on track (so to speak).
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