Training Plans
Jump to: Sprints Mid-Distance Marathon
Fall 2024 Sprint Plan
Spring 2025 Distance Plan
| NUCR SPRING 2025 Distance Plan | |||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |||||||||||||||||||
| January | |||||||||||||||||||||||||
| 13 | 14 | 15 | 16 | 17 | 18 | 19 | |||||||||||||||||||
| First Day Easy Run | Common Hills 5-10x 10k up, MP down | Easy Run/Cross Training | River 5-4-3-2-1 min fartlek @10k-5k (with next rep rest) | Easy Run/Off | Shakeout + Strides | GBTC Invite Easy Run/Off | 13 Out | ||||||||||||||||||
| 20 | 21 | 22 | 23 | 24 | 25 | 26 | |||||||||||||||||||
| Easy Run | Madison / Downes 3-5x 400 (negative splitting to nearly all out) 2x 200 @finishing speed | Easy Run/Cross Training | River 3-5 mi tempo @MP, with last mile @10k | Easy Run/Off | Long Run (8-10) | Easy Run/Off | 12 Out | ||||||||||||||||||
| 27 | 28 | 29 | 30 | 31 | 1 | 2 | |||||||||||||||||||
| Easy Run | Common Hills 6-10x 5k up, easy down | Easy Run/Cross Training | Madison / Downes 2x mile @10k, 2x 800 @5k, 2x 400 @mile (2 min rest after miles, 90s rest after everything else) | Easy Run/Off | Long Run (8-10) | Easy Run/Off | 11 Out | ||||||||||||||||||
| February | |||||||||||||||||||||||||
| 3 | 4 | 5 | 6 | 7 | 8 | 9 | |||||||||||||||||||
| Easy Run | Commons 2-5 x 1 mile @ 5k-3k with 3 min rest | Relay Day / Easy | Madison / Downes 2-4x800m (2min rest) +2-4x400m (1min rest) @mile | Easy Run/Off | Harvard Invite Long Run (8-10) | Easy Run/Off | 10 Out | ||||||||||||||||||
| 10 | 11 | 12 | 13 | 14 | 15 | 16 | |||||||||||||||||||
| Easy Run | Fens / Madison 3-5x 1k @5k (90s rest) 2x 400 @finishing speed | Easy Run/Cross Training | Fens / Madison 3-5x (200, 200, 400) hard (60s rep rest, 90s set rest) | Easy Run/Off | Long Run (8-10) | Easy Run/Off | 9 Out | ||||||||||||||||||
| 17 | 18 | 19 | 20 | 21 | 22 | 23 | |||||||||||||||||||
| Easy Run | River / JP Pond 4-8x (2 min @10k, 3 min @MP) | Easy Run/Cross Training | Madison / Downs 5-10x 400 @mile (60s rest) | Easy Run/Off | Long Run (8-10) | Easy Run/Off | 8 Out | ||||||||||||||||||
| 24 | 25 | 26 | 27 | 28 | 1 | 2 | |||||||||||||||||||
| Easy Run | Madison / Downes "Ladder Workout 400, 800, 1200, mile, 1200, 800, 400" | Easy Run/Cross Training | Madison / Downes 2-4x400m @race pace + 2-4x200m @ closing speed | Easy Run/Off | Shakeout + Strides | Billy Brockmueller Invite Hyannis Half Marathon | 7 Out | ||||||||||||||||||
| March | |||||||||||||||||||||||||
| 3 | 4 | 5 | 6 | 7 | 8 | 9 | |||||||||||||||||||
| Easy Run | Madison / Downes 3-6x (600 @5k, 400 @steady, 600 @3k) (90s rest) | Easy Run/Cross Training | Madison / Downes 4-8x (800 @5k, 30s rest, 200 @finish, 90s rest) | Easy Run/Off | Long Run (8-10) | Easy Run/Off | 6 Out | ||||||||||||||||||
| 10 | 11 | 12 | 13 | 14 | 15 | 16 | |||||||||||||||||||
| Easy Run | Commons 6-12x 5k up, easy down | Easy Run/Cross Training | Madison / Fens 2-4x 600 @mile (60s rest) 4-6x 200 @all out (full rest) | Easy Run/Off | Long Run (8-10) | St. Paddy's Day 5k Easy/Off | 5 Out | ||||||||||||||||||
| 17 | 18 | 19 | 20 | 21 | 22 | 23 | |||||||||||||||||||
| Easy Run | River / JP Pond 5-8x1k @5k (2min rest) | Easy Run/Cross Training | Madison / Downes 6-8x200m tune up | Shakeout + Strides | Home Meet Long Run (8-10) | Easy Run/Off | 4 Out | ||||||||||||||||||
| 24 | 25 | 26 | 27 | 28 | 29 | 30 | |||||||||||||||||||
| Easy Run | Madison / Downes 4-6x400m @race pace + 2-4x200m at closing speed | Easy Run/Cross Training | River / JP Pond 4-8x (2 min @10k, 3 min @MP) | Easy Run/Off | Shakeout + Strides | Rowdy Easy/Off | 3 Out | ||||||||||||||||||
| April | |||||||||||||||||||||||||
| 31 | 1 | 2 | 3 | 4 | 5 | 6 | |||||||||||||||||||
| Easy Run | Madison / Downes 6-12x 400 @mile (90s rest) | Easy Run/Cross Training | Madison / Downes 3-5x 1k @5k (2min rest) 5x 200 @mile (30s rest) | Easy Run/Off | NIRCA Nationals Long Run (8-10) | NIRCA Nationals Cohasset Easy/Off | 2 Out | ||||||||||||||||||
| 7 | 8 | 9 | 10 | 11 | 12 | 13 | |||||||||||||||||||
| Easy Run | Madison / Downes 800/Mile @5k, 4x200@hard, 800/Mile @5k | Easy Run/Cross Training | Madison / Downes 4x400 @mile, mile @5k, 4x400 @mile (90s after 400s, 2min after mile) | Easy Run/Off | Long Run (8-10) | Easy Run/Off | 1 Out | ||||||||||||||||||
| 14 | 15 | 16 | 17 | 18 | 19 | 20 | |||||||||||||||||||
| Easy Run | Madison / Downes 4-6x 800 @3k (2 min rest) | Easy Run/Cross Training | Madison 6-8x200m tune up | Easy Run/Off | Newport Shakeout / Strides | Brown Outdoor | Week of | ||||||||||||||||||
| 21 | 22 | 23 | 24 | 25 | 26 | 27 | |||||||||||||||||||
| Boston Marathon | |||||||||||||||||||||||||
| Comments | The whole thing is fluid. Long runs can be Sun or Sat, but fun to coordinate group runs | Easy means easy - Get the most out of the least amount of training | The fitter you are, the less benefit you get from training harder. | Talk to Ryan for all questions/concerns. I enjoy talking. | |||||||||||||||||||||
| Goals | Achieve the greatest possible benefit from the least amount of training. | Understand why you are doing the workout or easy run. | Have fun, it's not a chore. | ||||||||||||||||||||||
Spring 2025 Marathon Plan
| NUCR SPRING 2025 Marathon Plan | |||||||
|---|---|---|---|---|---|---|---|
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| January | |||||||
| 13 | 14 | 15 | 16 | 17 | 18 | 19 | |
| First Day Easy Run | Common Hills 6-10x 10k up, MP down | Easy Run/Cross Training | River 1-2 x (5-4-3-2-1) min fartlek @HMP (w/ next rep rest) | Easy Run/Off | Long Run (10-12) | GBTC Invite Easy Run/Off | 13 Out |
| 20 | 21 | 22 | 23 | 24 | 25 | 26 | |
| Easy Run | River 4 miles @ HMP, 3 minutes jog, 1 mile @ HMP-10k | Easy Run/Cross Training | River / JP Pond 5-7 mile tempo (MP/HMP) | Easy Run/Off | Long Run (12-14) | Easy Run/Off | 12 Out |
| 27 | 28 | 29 | 30 | 31 | 1 | 2 | |
| Easy Run | Common Hills 8-12x 10k up, MP down | Easy Run/Cross Training | River / JP Pond 2-3 x 2 miles @ HMP with 3 min jog | Easy Run/Off | Long Run (14-16) 2 x 3-5 miles @ MP | Easy Run/Off | 11 Out |
| February | |||||||
| 3 | 4 | 5 | 6 | 7 | 8 | 9 | |
| Easy Run | Commons 3-5 x 1 mile @ 10k-HMP with 3 min rest | Relay Day / Easy | River / JP Pond 2 x 2 miles @ HMP with 3 min jog, 1 x mile @ HM-10k | Easy Run/Off | Harvard Invite Long Run (12-14) | Easy Run/Off | 10 Out |
| 10 | 11 | 12 | 13 | 14 | 15 | 16 | |
| Easy Run | Fens / Madison 3-6x 1200m @ 10k | 3-6x 400 @ 5k | Easy Run/Cross Training | River / JP Pond 4-7 mile tempo (MP/HMP) | Easy Run/Off | Long Run (16-18) Progress to HMP/10k last 6-10 miles | Easy Run/Off | 9 Out |
| 17 | 18 | 19 | 20 | 21 | 22 | 23 | |
| Easy Run | River / JP Pond 3-5 miles @ HMP, 1 mile @ 10k | Easy Run/Cross Training | River + Madison / JP + Downes 2-4 x mile @ 10k w/ 3 min rest 2-4 x 400m @ 5k w/ 1 min rest | Easy Run/Off | Long Run (18-20) | Easy Run/Off | 8 Out |
| 24 | 25 | 26 | 27 | 28 | 1 | 2 | |
| Easy Run | River / JP Pond 1-2 x 3 miles @ HMP with 3 minutes jog | Easy Run/Cross Training | Madison / Downes 4-6 x 1200m @ 10k pace with 2:30 rest | Easy Run/Off | Long Run (18-20) | Billy Brockmueller Invite Hyannis Half Marathon (6-8 @ MP post race) | 7 Out |
| March | |||||||
| 3 | 4 | 5 | 6 | 7 | 8 | 9 | |
| Easy Run | River / JP Pond 5-8 x (3 min 10K, 2 min MP) | Easy Run/Cross Training | JP Pond + Downes 3-4x Mile @10k (2 min rest), 4x 400 @5k (90 sec rest) | Easy Run/Off | Long Run (20-22) 3 x 3-5 miles @MP | Easy Run/Off | 6 Out |
| 10 | 11 | 12 | 13 | 14 | 15 | 16 | |
| Easy Run | Commons 8-12x 10k up, HMP down | Easy Run/Cross Training | River / JP Pond 4-6 mile tempo (HMP) | Easy Run/Off | Marathon Simulation #1 (16-18) 8-10 E , 6-8 MP , 2 E | St. Paddy's Day 5k Easy/Off | 5 Out |
| 17 | 18 | 19 | 20 | 21 | 22 | 23 | |
| Easy Run | Res / River 6-8 mile cutdown at MP (start a little slower & increase the pace every 2 miles) | Easy Run/Cross Training | Madison / Downes 3 x 1200 @ HMP with 2 min rest 4 x 400 @ 5k with 2 min rest | Easy Run/Off | Home Meet Easy Long Run (18-20) | Easy Run/Off | 4 Out |
| 24 | 25 | 26 | 27 | 28 | 29 | 30 | |
| Easy Run | Madison / Downes 2x (2k @ HMP, 1k @ 10k) (2 min rest) 4-5x 400 @ 5k (60-90 sec rest) | Easy Run/Cross Training | River / JP Pond 4-6 mile tempo (HMP) | Easy Run/Off | Marathon Simulation #2 (20-22 w/ 14-16@MP) | Rowdy Easy/Off | 3 Out |
| April | |||||||
| 31 | 1 | 2 | 3 | 4 | 5 | 6 | |
| Easy Run | Madison / Downes 5 x 1k @ 10k with 2 min rest 5 x 200 @ 5k with 30s rest | Easy Run/Cross Training | River / JP Pond 1-2 x (3 miles @ HMP on/ 1 miles easy) | Easy Run/Off | NIRCA Nationals Long (14-18) | NIRCA Nationals Cohasset (Race at MP + E for 14-18) | 2 Out |
| 7 | 8 | 9 | 10 | 11 | 12 | 13 | |
| Easy Run | 3-5 x mile @HMP (in race shoes) | Easy Run/Cross Training | Easy Run/Cross Training | Easy Run/Off | Steady Long Run (10-13) | Easy Run/Off | 1 Out |
| 14 | 15 | 16 | 17 | 18 | 19 | 20 | |
| 3x mile @MP (Newport) Easy Run/Off (Boston) | Easy Run/Off | Easy run & strides (Newport) 3x mile @MP (Boston) | Easy Run/Off | 2-3 mile Shakeout & Strides (Newport) Easy Run & Strides (Boston) | Newport Half/Full | Brown Outdoor | Week of |
| 21 | 22 | 23 | 24 | 25 | 26 | 27 | |
| Boston Marathon | don't move | don't move | don't move | don't move | don't move | don't move | |
| Comments | The whole thing is fluid. Long runs can be Sun or Sat, but fun to coordinate group runs | Easy means easy - Get the most out of the least amount of training | The fitter you are, the less benefit you get from training harder. | Talk to Ryan for all questions/concerns. I enjoy talking. | |||
| Goals | Achieve the greatest possible benefit from the least amount of training. | Understand why you are doing the workout or easy run. | Have fun, it's not a chore | ||||