Stay hydrated!

Your post-run recovery is just as important as those miles you're logging.

To help your body recover, absorb nutrients, and heal, make sure you're drinking enough water post-workout. For long runs, fortify with a sports beverage. The carbohydrates and electrolytes in the drink will help you recover and avoid cramps or nausea. Experts stress the importance of taking time to refuel and recharge after a workout.


Week 10 Walker

Monday: Rest

Tuesday: 40 min (easy)

Wednesday: 25 min (stroll)

Thursday: 40 min (easy)

Friday: Rest

Saturday: 50 min (stroll)

Sunday: 8 miles (brisk)

Week 10 Novice 

Monday: 50 min cross or strength train

Tuesday: 4 mile run 

Wednesday: 40 min cross or strength train 

Thursday: 3 mile run

Friday: Rest

Saturday: 6 mile run

Sunday: Rest 

Week 10 Intermediate

Monday: 3 mile run & strength train 

Tuesday: 5 mile run 

Wednesday: 35 min cross train or 35 min tempo run

Thursday: 3 mile run & strength train 

Friday: Rest

Saturday: 9 mile run 

Sunday: 60 min cross train

Week 10 Advanced

Monday: 3 mile run & strength train 

Tuesday: 40 min tempo run 

Wednesday: 30 min cross train or 6x800 5K pace

Thursday: 4 mile run & strength train 

Friday: Rest

Saturday: 3 mile pace run

Sunday: 12 mile run 


Cross Training: Another form of physical activity to work your muscles in a different way.

Examples: Swimming cycling, stair-climbing, the elliptical and speed-walking. 

Pace run (AKA speed work): Train at a fast pace and you will run at a fast pace! This interval workout will take you to a fast run and alternate it with walking or jogging. You will perform 800-meter repeats every other week (Intermediate + Advanced runners) and 400-meter repeats on even numbered weeks (Advanced runners only). Run these at about a 5-K pace, walking/ jogging between each repeat. Best done on a 400 meter track but can be done on the road or trail.

For walkers: use the following to set your pace and build endurance.

  • Stroll: normal breathing, enjoy your walk.
  • Easy: slightly quicker pace, slightly harder breathing.
  • Brisk: walking with purpose, harder breathing but can still hold a conversation.

Tempo run: A tempo run of 30 to 40 minutes begins with 10-15 minutes of easy running, building up to 10-20 minutes of faster running near the middle, and ending with 5-10 minutes easy running. The pace build-up should be gradual. You can do tempo runs almost anywhere: on the road, on the trails or even on the track.