Hey y’all! I have decided to share my running plan with each of you! For those who are just getting into running for the first time or those who are current marathon runners – this plan works for anyone! Below are some examples of plans for different levels and the breakdowns for what they all mean!
**I challenge y’all to try this plan for at least a month and see if you feel a difference with not just how you look but MOST importantly – how you will FEEL! :)**
Monday: LR (Long Run) Day – this is the longest run of the week. Start with 2 miles if you are new to running or if you are already running start at what your longest runs usually are.
Tuesday: PR (Personal Record) Day – this is your ALL OUT pace! Really challenge yourself here and run as fast as you would in an actual race! For those running 2-3 miles for your LR, start out with 1 mile on your PR day. If you currently run 4-8 miles for your LR days, run 2-3 miles for your PR day.
Wednesday: PPM Days – run 45 seconds slower than your time for your PR yesterday and add 1 mile to what you ran yesterday.
Thursday: PR Day – Same as Tuesday
Friday: PPM Day – run 45 seconds slower than your time on Thursday but since it’s Friday give yourself a break and don’t bother adding on the extra mile as you did on Wednesday…give your body some rest and love!
Every other week you will add an extra mile to each of your current mileages for every day of the week. (So if you ran 5 miles on Monday you would run 6 miles after two weeks.)
Example:
-For those just starting out –
Monday: 2 miles
Tuesday: 1 mile (all out pace)
Wednesday: 2 miles (45 sec slower than Tuesdays pace)
Thursday: 1 mile (all out pace)
Friday: 1 mile (45 sec slower than Thursdays pace)
Example #2:
Monday: 4 miles
Tuesday: 2 miles (all out pace)
Wednesday: 3 miles (45 sec slower than Tuesdays pace)
Thursday: 2 miles (all out pace)
Friday: 2 miles (45 sec slower than Thursdays pace)
Example #3:
Monday: 7 miles
Tuesday: 3 miles (all out pace)
Wednesday: 4 miles (45 sec slower than Tuesdays pace)
Thursday: 3 miles (all out pace)
Friday: 3 miles (45 sec slower than Thursdays pace)
If you feel like you need a more personalized mileage plan or what your exact plan would look like feel free to message me and I’d love to help you out! Proud of y’all and your motivation to get your hot bods in even better shape annnd most importantly to feel healthy & happy bout lifee! 🙂
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