Advanced Training Program: 12 weeks to 5 miles

This program is designed for those who are involved in physical activity 4-5 days per week & running makes up 2-3 of those days per week. Average weekly base of mileage at least 20 miles, with (1) 6-mile run in the past 3 weeks. The goal of this program is to build your overall fitness, cardiovascular & muscular endurance and running efficiency at the 10k distance.

For CATZ (Competitive Athlete Training Zone) information, visit www.catzsports.com or call (781) 449-2289.

Cross Training options: hiking, biking, swimming, rollerblading, yoga, pilates, or any non-running based exercise including stretching & strengthening exercises.

Speed workouts: Always begin with a proper warm-up, e.g. easy 5-10 minute jog and/or dynamic stretching.

Speed work example: 4 x 400 means run hard for 400 meters, repeat 4 times. The recovery jog between each repeat should be at least half the distance of the hard run or equal the amount of time it took to run the distance.

Fartlek runs: "Fartlek" is the swedish word for "speed play." Use "speed play" in your running by increasing speed or incline (hills) to challenge your muscles & cardiovascular system in a more demanding way. Use the "recovery" minutes to catch your breath, but monitor your heart rate (HR) so it doesn't dip below 40% of your maximum HR (for information about HR training, click "More CATZ Running Tips" on the previous page.

Week One Running and Training Goals/Notes
Day One CATZ program or Run for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Two Rest  
Day Three Warm-up jog 2-miles; 4x400.  Stretch  
Day Four CATZ program or Cross Train for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Five Run 4 miles.  Stretch  
Day Six Rest  
Day Seven Run 4 miles.  Stretch  
Week Two Running and Training Goals/Notes
Day One CATZ program or Run for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Two Rest  
Day Three Warm-up Jog 1-mile; 3 x 800m.  Stretch  
Day Four CATZ program or Cross Train for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Five Fartlek:  Run hard 3 minutes, Recovery Jog 3 minutes for 30 minutes  
Day Six Rest  
Day Seven Run 5 miles.  Stretch  
Week Three Running and Training Goals/Notes
Day One CATZ program or Run for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Two Rest  
Day Three Warm-up Jog 2-miles; 4 x 400m, 2 x 200m.  Stretch  
Day Four CATZ program or Cross Train for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Five Fartlek:  Run hard 3 minutes, Recovery Jog 3 minutes for 36 minutes  
Day Six Rest  
Day Seven Run 6 miles.  Stretch  
Week Four Running and Training Goals/Notes
Day One CATZ program or Run for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Two Rest  
Day Three Warm-up Jog 1 mile; 5 x 400m, 2 x 200m. Stretch  
Day Four CATZ program or Cross Train for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Five Fartlek:  Run hard 4 minutes, Recovery Jog 4 minutes for 40 minutes  
Day Six Rest  
Day Seven Run 7 miles.  Stretch  
Week Five Running and Training Goals/Notes
Day One CATZ program or Run for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Two Rest  
Day Three Warm-up Jog 1 mile; 4 x 800m.  Stretch.  
Day Four CATZ program or Cross Train for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Five Fartlek:  Run hard 4 minutes, Recovery Jog 4 minutes for 40 minutes  
Day Six Rest  
Day Seven Run 8 miles.  Stretch  
Week Six Running and Training Goals/Notes
Day One CATZ program or Run for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Two Rest  
Day Three Warm-up Jog 1 mile; 2 x 1200m, 3 x 600m  
Day Four CATZ program or Cross Train for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Five Fartlek:  Run hard 5 minutes, Recovery Jog 5 minutes for 45 minutes  
Day Six Rest  
Day Seven Run 8 miles.  Stretch  
Week Seven Running and Training Goals/Notes
Day One CATZ program or Run for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Two Rest  
Day Three Warm-up Jog 1 mile; 6 x 400m  
Day Four CATZ program or Cross Train for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Five Fartlek:  Run hard 5 minutes, Recovery Jog 5 minutes for 45 minutes  
Day Six Rest  
Day Seven Run 9 miles.  Stretch  
Week Eight Running and Training Goals/Notes
Day One CATZ program or Run for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Two Rest  
Day Three Warm-up Jog 1 mile; 4 x 800m  
Day Four CATZ program or Cross Train for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Five Fartlek:  Run hard 4 minutes, Recovery Jog 4 minutes for 48 minutes  
Day Six Rest  
Day Seven Run 6 miles.  Stretch  
Week Nine Running and Training Goals/Notes
Day One CATZ program or Run for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Two Rest  
Day Three Warm-up Jog 1 mile; 4 x 400m, 2 x 200  
Day Four CATZ program or Cross Train for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Five Fartlek:  Run hard 3 minutes, Recovery Jog 3 minutes for 48 minutes  
Day Six Rest  
Day Seven Run 8 miles.  Stretch.   
Week Ten Running and Training Goals/Notes
Day One CATZ program or Run for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Two Rest  
Day Three Warm-up Jog 1 mile; 6 x 400m, 3 x 200  
Day Four CATZ program or Cross Train for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Five Fartlek:  Run hard 3 minutes, Recovery Jog 3 minutes for 48 minutes  
Day Six Rest  
Day Seven Run 9 miles.  Stretch  
Week Eleven Running and Training Goals/Notes
Day One CATZ program or Run for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Two Rest  
Day Three Warm-up Jog 1 mile; 6 x 400m, 2 x 200  
Day Four CATZ program or Cross Train for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Five 3 mile run @ 5-mile race pace (goal).  Stretch  
Day Six Rest  
Day Seven Run 5-8 miles.  Stretch   
Week Twelve Running and Training Goals/Notes
Day One CATZ program or Run for 30 minutes &  Strength Train 30 minutes.  Stretch  
Day Two Rest  
Day Three 2-3 miles easy run.  Stretch  
Day Four CATZ program or Cross Train for 30 minutes.  Stretch.  
Day Five Rest  
Day Six Jog lightly for 20 minutes or 2 miles to loosen up, visualize the race, & stretch.  
Day Seven 5 mile Race!