6 weeks Couch to Finish Line
sample
uwlax.edu/turkeytrot
Mile time
(min)
12:00.0
%
135%
125%
115%
110%
6%
mile
pace
16.21
15.01
13.81
13.21
43.23
minutes
minutes
minutes
minutes
seconds
Monday, October 05, 2015
Tuesday, October 06, 2015
Wednesday, October 07, 2015
Thursday, October 08, 2015
Friday, October 09, 2015
Saturday, October 10, 2015
Off
Off
walk 400,
12 x 100m @ ((6%*1mile
time)*60) w/ 45sec rest
Tempo Run
2 miles @ (135%*1 mile pace)
Off
25-40 minute jog/walk
Sunday, October 11, 2015
Monday, October 12, 2015
Tuesday, October 13, 2015
Wednesday, October 14, 2015
Thursday, October 15, 2015
Friday, October 16, 2015
Saturday, October 17, 2015
Off
2 x 800 @ (110% of 1 mile
time) w/ 2min rest, 4min rest, 1
mile @ (125%*1 mile pace)
Off
walk 400,
12 x 100m @ ((6%*1mile
time)*60) w/ 45sec rest
Tempo Intervals
2mile @ (135%*1 mile pace),
2min rest,
2 x 1 mile @ (125%*1 mile
pace) 90 sec rest
Off
25-40 minute jog/walk
Sunday, October 18, 2015
Monday, October 19, 2015
Tuesday, October 20, 2015
Wednesday, October 21, 2015
Thursday, October 22, 2015
Friday, October 23, 2015
Saturday, October 24, 2015
Off
3 x 800 @ (110% of 1 mile
time) w/ 2min rest, 4min rest, 1
mile @ (125%*1 mile pace)
Off
walk 400,
12 x 100m @ ((6%*1mile
time)*60) w/ 45sec rest
Tempo Run
2-2.5 miles @ (135%*1 mile
pace)
Off
25-40 minute jog/walk
Sunday, October 25, 2015
Monday, October 26, 2015
Tuesday, October 27, 2015
Wednesday, October 28, 2015
Thursday, October 29, 2015
Friday, October 30, 2015
Off
4 x 800 @ (110% of 1 mile
time) w/ 2min rest, 4min rest, 1
mile @ (125%*1 mile pace)
Off
walk 400,
10 x 100m @ ((6%*1mile
time)*60) w/ 45sec rest
Tempo Intervals
2mile @ (135%*1 mile pace),
2min rest 1mile @ 115%*1
mile pace
Off
25-40 minute jog/walk
Sunday, November 01, 2015
Monday, November 02, 2015
Tuesday, November 03, 2015
Wednesday, November 04, 2015
Thursday, November 05, 2015
Friday, November 06, 2015
Saturday, November 07, 2015
Off
4 x 800 @ (110% of 1 mile
time) w/ 2min rest, 4min rest, 1
mile @ (125%*1 mile pace)
Off
walk 400,
8 x 100m @ ((6%*1mile
time)*60) w/ 45sec rest
Tempo Run
3miles @ (135%*1 mile pace)
Off
25-40 minute jog/walk
Sunday, November 08, 2015
Monday, November 09, 2015
Tuesday, November 10, 2015
Wednesday, November 11, 2015
Thursday, November 12, 2015
Friday, November 13, 2015
Saturday, November 14, 2015
Off
4 x 800 @ (110% of 1 mile
time) w/ 2min rest, 4min rest, 1
mile @ (125%*1 mile pace)
Off
walk 400,
6 x 100m @ ((6%*1mile
time)*60) w/ 45sec rest
Tempo Intervals
2mile @(135%*1 mile pace),
2min rest 1mile @ (115%*1
mile pace)
Off
25-40 minute jog/walk
Sunday, November 15, 2015
Monday, November 16, 2015
Tuesday, November 17, 2015
Wednesday, November 18, 2015
Thursday, November 19, 2015
Friday, November 20, 2015
Saturday, November 21, 2015
Off
3 x 800 @ (110% of 1 mile
time) w/ 2min rest, 4min rest, 1
mile @ (125%*1 mile pace)
Off
Moderate walk/jog (1 mile),
6 x 100m @ ((6%*1mile
time)*60) w/ 45sec rest
Easy Run
Off
Turkey Trot
Sunday, October 04, 2015
Run/walk 1 mile for time
(see pace chart to calc other paces)
by Dennis Kline
*if you have questions please email me dkline@uwlax.edu
see links to mapmyrun on our web page for distances around campus
Saturday, October 31, 2015