Week 4: Training Gets Rolling

This week, runners run daily for main sessions. Advanced athletes should add a 20-25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout.

Monday, September 12, 2016: Warm up; 5-mile run; 3x150 yds relaxed stride- outs on grass, jogging back to the start after each, no rest between; cool down.

Tuesday, September 13, 2016: 1-mile warmup; 20-min tempo run, 1-mile cool- down. To determine your tempo run pace, add a half- minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that's 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.

Wednesday, September 14, 2016: Warm up; 5-mile run; 3x150 yds relaxed stride- outs on grass, jogging back to the start after each, no rest in between; cool down.

Thursday, September 15, 2016: 1-mile warmup; 4 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 3 times, no rests); 1-mile cool-down.

Friday, September 16, 2016: Warm up; 5-mile run; 3x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in be- tween; cool down.

Saturday, September 17, 2016: Race day. Warm up, listen to your coach, race, cool down

Sunday, September 18, 2016: Easy 8-mile run on grass or dirt with friends.