| EIGHT WEEK TRAINING SCHEDULE | ||||
| White River 4 Mile Classic Road Race - 40 Minute Finish | ||||
| Date | Training Item | Training Completed | Time | Comments |
| 6/7 | Rest day | |||
| 6/8 | 2 miles easy running | |||
| 6/9 | 30 minutes cross training | |||
| 6/10 | 2 x 880 in 4:30 - 440 Rest (3 miles total) | |||
| 6/11 | Rest day | |||
| 6/12 | 30 minutes cross training | |||
| 6/13 | 3 miles @ 11:00 pace | Goal for week - 8 miles/Actual: | ||
| 6/14 | Rest day | |||
| 6/15 | 3 miles easy running | |||
| 6/16 | 30 minutes cross training | |||
| 6/17 | 2 x 880 in 4:30 - 440 R (3 miles total) | |||
| 6/18 | Rest day | |||
| 6/19 | 30 minutes cross training | |||
| 6/20 | 4 miles @ 11:00 pace | Goal for week - 10 miles/Actual: | ||
| 6/21 | Rest day | |||
| 6/22 | 3 miles easy running | |||
| 6/23 | 30 minutes cross training | |||
| 6/24 | 3 x 880 in 4:30 - 440 Rest (4 miles total) | |||
| 6/25 | Rest day | |||
| 6/26 | 30 minutes cross training | |||
| 6/27 | 4 miles @ 11;00 pace | Goal for week - 11 miles/Actual: | ||
| 6/28 | Rest day | |||
| 6/29 | 2 miles easy running | |||
| 6/30 | 30 minutes cross training | |||
| 7/1 | 3 x 880 in 4:30 - 440 Rest (4 miles total) | |||
| 7/2 | Rest day | |||
| 7/3 | 2 miles easy running | |||
| 7/4 | 4 miles @ 11:00 pace | Goal for week - 12 miles/Actual: | ||
| 7/5 | Rest day | |||
| 7/6 | 3 miles easy running | |||
| 7/7 | 30 minutes cross training | |||
| 7/8 | 4 x 880 in 4:30 - 440 Rest (4 miles total) | |||
| 7/9 | Rest day | |||
| 7/10 | 2 miles easy running | |||
| 7/11 | 4 miles @ 10:45 pace | Goal for week - 13 miles/Actual: | ||
| 7/12 | Rest day | |||
| 7/13 | 3 miles easy running | |||
| 7/14 | 30 minutes cross training | |||
| 7/15 | 4 x 880 in 4:30 - 440 Rest (4 miles total) | |||
| 7/16 | Rest day | |||
| 7/17 | 2 miles easy running | |||
| 7/18 | 4 miles @ 10:30 pace | Goal for week - 13 miles/Actual: | ||
| 7/19 | Rest day | |||
| 7/20 | 3 miles easy running | |||
| 7/21 | 30 minutes cross training | |||
| 7/22 | 4 x 880 in 4:30 - 440 Rest (4 miles total) | |||
| 7/23 | Rest day | |||
| 7/24 | 2 miles easy running | |||
| 7/25 | 5 miles @ 10:15 pace | Goal for week - 14 miles/Actual: | ||
| 7/26 | Rest day | |||
| 7/27 | 5 miles easy running | |||
| 7/28 | 30 minutes cross training | |||
| 7/29 | 2 x 880 in 4:30 - 440 Rest (3 miles total) | |||
| 7/30 | 2 miles easy running | |||
| 7/31 | Rest day | |||
| 8/1 | White River 4 Mile Classic Road Race | 4 Miles in 40 Minutes!!! | Goal for week - 14 miles/Actual: | |
| Cross Training - Cycling/Swimming/Walking/Strengthening & Stretching Exercises | ||||
| Easy Running - 11:30 to 12:00 minute pace | ||||
| 880s - Warm up one mile at easy running pace. Run 880s (half mile) at indicated pace with 440 jog or walk between each one. | ||||
| Cool down with one mile at easy running pace. | ||||