A few of the following program examples are based on time for those of you who wish to run distances with specific goal times in mind.<\/p>\n

 <\/p>\n

Most programs come in 2-4 week modules, up to 12 weeks in length. Each is designed especially for you based on your own fitness and health goals. The examples below illustrate 1-day only.<\/p>\n

 <\/p>\n\n\n\n\n\t\n\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t

Jogging<\/strong><\/th>	<\/th>\n<\/tr>\n<\/thead>\n
Week 5, Day 5<\/td>	Time (minutes)<\/td>\n<\/tr>\n
Warmup Exercises<\/td>	<\/td>\n<\/tr>\n
Lunge Stretch<\/td>	5<\/td>\n<\/tr>\n
Slow Lunge Walk<\/td>	4<\/td>\n<\/tr>\n
Light Stretch<\/td>	4 - 8<\/td>\n<\/tr>\n
Core Exercises<\/td>	<\/td>\n<\/tr>\n
2-3 mile easy running<\/td>	9 - 10 minute miles or, choose pace<\/td>\n<\/tr>\n
Warmdown Exercises<\/td>	<\/td>\n<\/tr>\n
Walk (moderate pace)<\/td>	8<\/td>\n<\/tr>\n
Light Stretching<\/td>	5-10<\/td>\n<\/tr>\n
5K Run (based on 21 min time)<\/strong><\/td>	Time (minutes)<\/td>\n<\/tr>\n
Week 3, Day 1<\/td>	<\/td>\n<\/tr>\n
Warmup Exercises<\/td>	<\/td>\n<\/tr>\n
75 crunch situps<\/td>	<\/td>\n<\/tr>\n
Skips<\/td>	2<\/td>\n<\/tr>\n
Jump Squats (unweighted)<\/td>	4<\/td>\n<\/tr>\n
Core Exercises<\/td>	<\/td>\n<\/tr>\n
4 miles (easy run)<\/td>	8.5 min miles<\/td>\n<\/tr>\n
220 yd sprints (10 sets), rest 90 sec per set<\/td>	45 seconds max allowed per sprint<\/td>\n<\/tr>\n
Warmdown Exercises<\/td>	<\/td>\n<\/tr>\n
Walk (moderate pace)<\/td>	8<\/td>\n<\/tr>\n
Light Stretching<\/td>	4<\/td>\n<\/tr>\n
10K Run (based on 42 minute time completion)<\/strong><\/td>	<\/td>\n<\/tr>\n
Week 2, Days 1-7<\/td>	<\/td>\n<\/tr>\n
Warmup Exercises<\/td>	<\/td>\n<\/tr>\n
100 crunch situps<\/td>	<\/td>\n<\/tr>\n
Body Squats (uw)<\/td>	4 sets of 8<\/td>\n<\/tr>\n
Front Lunge Stretch<\/td>	5 (each leg)<\/td>\n<\/tr>\n
Core Exercises<\/td>	<\/td>\n<\/tr>\n
Day 1, 9 miles<\/td>	8.3 minute\/mile<\/td>\n<\/tr>\n
Day 2, 110 yd sprints, 20 sets<\/td>	18 seconds max time\/sprint<\/td>\n<\/tr>\n
Day 3, 4 miles<\/td>	8.2 minute\/mile<\/td>\n<\/tr>\n
Day 4, 220 yd sprint, 12 sets<\/td>	45 seconds max time\/sprint<\/td>\n<\/tr>\n
Day 5, 6 miles<\/td>	8.2 minute\/mile<\/td>\n<\/tr>\n
Day 6, 10 miles<\/td>	8.5 minute\/mile<\/td>\n<\/tr>\n
Day 7<\/td>	Rest<\/td>\n<\/tr>\n
Warmdown Exercises<\/td>	<\/td>\n<\/tr>\n
Walk (moderate pace)<\/td>	10 <\/td>\n<\/tr>\n
Light Stretching<\/td>	6<\/td>\n<\/tr>\n
Marathon (Advanced, based on 3 hr completion)<\/strong><\/td>	<\/td>\n<\/tr>\n
Week 8, Days 1-7<\/td>	<\/td>\n<\/tr>\n
Skips<\/td>	3<\/td>\n<\/tr>\n
Bounds<\/td>	2<\/td>\n<\/tr>\n
Lunge Walk<\/td>	4<\/td>\n<\/tr>\n
Core Exercises<\/td>	<\/td>\n<\/tr>\n
Day 1, 15 miles<\/td>	8.5\/mile<\/td>\n<\/tr>\n
Day 2, 880 yd sprints (10 sets)<\/td>	3 minute max\/sprint<\/td>\n<\/tr>\n
Day 3, 3x1 mile (walk 660 between each for rest)<\/td>	6.5 min\/mile<\/td>\n<\/tr>\n
Day 4 <\/td>	Rest<\/td>\n<\/tr>\n
Day 5, 4 miles<\/td>	8 min\/mile<\/td>\n<\/tr>\n
Day 6, 3 miles<\/td>	7 min\/mile<\/td>\n<\/tr>\n
Day 7, 12 miles<\/td>	8.5 to 9 min\/mile<\/td>\n<\/tr>\n
Warmdown Exercises<\/td>	<\/td>\n<\/tr>\n
Light jog<\/td>	6<\/td>\n<\/tr>\n
Walk (moderate pace)<\/td>	10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n","protected":false},"excerpt":{"rendered":" A few of the following program examples are based on time for those of you who wish to run distances with specific goal times in mind.   Most programs come […]<\/p>\n","protected":false},"author":2,"featured_media":11461,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[151,65],"tags":[223],"class_list":["post-9753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sample-workouts-en","category-training","tag-marathon"],"_links":{"self":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/9753","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/comments?post=9753"}],"version-history":[{"count":1,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/9753\/revisions"}],"predecessor-version":[{"id":11462,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/9753\/revisions\/11462"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/media\/11461"}],"wp:attachment":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/media?parent=9753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/categories?post=9753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/tags?post=9753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}