Week 4: Fuel Your Body

When you train hard and run longer distances, you need to take a little extra care of what you put in your body. Whole, minimally processed foods are your best bet. Focus on nutrient-dense foods that will help keep your body healthy as training continues.

It's recommended that long distance runners increase their intake of carbohydrates. It's great to eat a carb-rich meal the night before a long run. But remember, not all carbs are created equal. Reach for complex carbs like whole grains, vegetables, and fruit. If you're running for longer than an hour, be sure to refuel your body with carbs, protein, and water within 30-45 minutes of your cool down. Healthy foods are the fuel you need to go the distance!


Week 4 Walker

Monday: Rest

Tuesday: 35 min (easy)

Wednesday: 25 min (stroll)

Thursday: 35 min (easy)

Friday: Rest

Saturday: 40 min (stroll)

Sunday: 5 miles (brisk)

Week 4 Novice 

Monday: 40 min cross & strength train

Tuesday: 2 mile run

Wednesday: 35 min cross & strength train 

Thursday: 2 mile run

Friday: Rest 

Saturday: 3 mile run 

Sunday: Rest 

Week 4 Intermediate 

Monday: 3 mile run & strength train 

Tuesday: 5 mile run 

Wednesday: 35 min cross train or 40 min tempo run

Thursday: 4 mile run & strength train 

Friday: Rest

Saturday: 8 mile run 

Sunday: 60 min cross train

Week 4 Advanced 

Monday: 3 mile run & strength train 

Tuesday: 35 min tempo run 

Wednesday: 35 min cross train or 4x800 mile pace 

Thursday: 5 mile run & strength train 

Friday: Rest

Saturday: 3 mile pace run

Sunday: 5 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.