Week 7: Hydrate, Hydrate, Hydrate 

Now that you're full swing into your training, it's important to ensure you have healthy hydration habits! Since you may be exercising harder and more often than usual, you may need to up your water intake.

The exact amount of water needed can vary greatly from person to person. Just try to drink regularly throughout the day, with each meal, and immediately following each training session. If you're running for longer than 60 minutes, you may want to hydrate along the way. Staying hydrated is essential during training time, especially during the summer heat. Hydrate, hydrate, hydrate!


Week 7 Walker

Monday: Rest

Tuesday: 35 min (stroll)

Wednesday: 25 min (stroll)

Thursday: 35 min (easy)

Friday: Rest

Saturday: 40 min (stroll)

Sunday: 6 miles (brisk)

Week 7 Novice 

Monday: 50 min cross or strength train

Tuesday: 3 mile run 

Wednesday: 35 min cross or strength train 

Thursday: 3 mile run

Friday: Rest

Saturday: 4 mile run

Sunday: Rest 

Week 7 Intermediate

Monday: 3 mile run & strength train 

Tuesday: 5 mile run 

Wednesday: 35 min cross train or 6x800 5K pace

Thursday: 3 mile run & strength train 

Friday: Rest

Saturday: 8 mile run 

Sunday: 60 min cross train

Week 7 Advanced 

Monday: 3 mile run & strength train 

Tuesday: 40 min tempo run 

Wednesday: 35 min cross train or 8x400 mile pace

Thursday: 4 mile run & strength train 

Friday: Rest

Saturday: 3 mile pace run

Sunday: 9 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.