Cooper Young 4 Miler Beginner Training Plan

Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10 Weeks Out-July 8th Rest Group Run Walk 1 Mile XT* 1.5 Miles 30 Min Walk
9 Weeks Out-July 15th Rest Group Run Walk 1.5 Miles XT* 1.5 Miles 35 Min Walk
8 Weeks Out-July 22nd Rest Group Run Walk 1.5 Miles XT* 2 Miles 35 Min Walk
7 Weeks Out-July 29th Rest Group Run Walk 1.5 Miles XT* 2 Miles 40 Min Walk
6 Weeks Out-August 5th Rest Group Run Walk 2 Miles XT* 3 Miles 40 Min Walk
5 Weeks Out-August 12th Rest Group Run Walk 2 Miles XT* 3 Miles 45 Min Walk
4 Weeks Out-August 19th Rest Group Run Walk 2 Miles XT* 3 Miles 45 Min Walk
3 Weeks Out-August 26th Rest Group Run Walk 3 Miles XT* 4 Miles 45 Min Walk
2 Weeks Out-September 2nd Rest Group Run Walk 3 Miles XT* 4 Miles 60 Min Walk
Race Week-September 9th Rest 2 Miles Walk 2 Miles COOPER YOUNG 4 MILER Rest 60 Min Walk

Rest days mean rest and recover.

Fridays XT (cross-training) day can be changed to a rest day if needed. What is "cross-training?" Any low-impact activity, including weight training, swimming, cycling, or walking. Boot Camp is a great "cross-training" idea. Boot Camp

Getting to the weekly long run healthy is most important. Try to find a park or trail for some of your miles. Every mile you can run off the pavement saves some wear and tear on joint and muscles.

Midweek Easy Runs

Must be EASY. Conversational pace. Easy Runs burn calories & build mileage but should not put any cardio stress on the body.

Racing

A local 5k can be beneficial. It will help build some speed and offer a training yardstick to track improvement.

www.CantStopEndurance.coma>