Richmond Week 1 Plan

Once we are signed up, you will all receive a training notebook with the full 23-week plan. For now, here is what the first week of the plans look like. If you have any questions as to which plan you should be on, please let me know. For the first few weeks you honestly could run either plan if you are comfortable, but in the big picture the Intermediate is a much more aggressive plan.

Here is a comparison of the two plans to help you decide:

Number of 20-mile runs:
Intermediate - 3
Novice - 1

Peak Weekly Mileage:
Intermediate - 50
Novice - 40

Average Miles per week (through the entire program)
Intermediate - 32.7
Novice - 22.8

Week 1 Training Schedule is below:

Intermediate:

• Sat: 6 miles
• Sun: 4 miles
• Mon: x-train
• Tues: 3 miles
• Wed: 5 miles
• Thurs: 3 miles
• Friday: Rest
• Saturday: 7 miles

Novice:

• Sat: 4 miles
• Sun: x-train
• Mon: rest
• Tues: 3 miles
• Wed: 3 miles
• Thurs: 3 miles
• Friday: Rest
• Saturday: 4 miles