Cooper Young 4 Miler Intermediate Training Plan
|Weeks Until Race||Monday||Tuesday||Wednesday||Thursday||Friday||Saturday||Sunday|
|10 Weeks Out-July 8th||Rest||Group Run||Easy 3 Mile||4 Miles||XT*||5 Miles||30 Min Walk|
|9 Weeks Out-July 15th||Rest||Group Run||Easy 3 Mile||4 Miles||XT*||5 Miles||35 Min Walk|
|8 Weeks Out-July 22nd||Rest||Group Run||Easy 3 Mile||4 Miles||XT*||5 Miles||35 Min Walk|
|7 Weeks Out-July 29th||Rest||Group Run||Easy 3 Mile||4 Miles||XT*||6 Miles||40 Min Walk|
|6 Weeks Out-August 5th||Rest||Group Run||Easy 3 Mile||5 Miles||XT*||6 Miles||40 Min Walk|
|5 Weeks Out-August 12th||Rest||Group Run||Easy 3 Mile||5 Miles||XT*||6 Miles||45 Min Walk|
|4 Weeks Out-August 19th||Rest||Group Run||Easy 3 Mile||5 Miles||XT*||7 Miles||45 Min Walk|
|3 Weeks Out-August 26th||Rest||Group Run||Easy 3 Mile||5 Miles||XT*||8 Miles||45 Min Walk|
|2 Weeks Out-September 2nd||Rest||Group Run||Easy 3 Mile||4 Miles||XT*||5 Miles||60 Min Walk|
|Race Week-September 9th||Rest||4 Miles||Easy 3 Mile||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.
A local 5k can be beneficial. It will help build some speed and offer a training yardstick to track improvement.www.CantStopEndurance.coma>