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Run Less/Run Faster Plan - 3  Days Running + 2 days Alternate Cardio per Week
    (Alternate cardio = about 1 hr bike, swim, elliptical, etc, or additional easy runs)   Week Ending
Week   Speedwork Tempo Long Run Miles Sunday
    (SW= Always add mile warm-up and mile         
    cool down to these workouts)        
16   3 x mile; (400 rec) 2 mile easy; 2 miles;2 miles easy 13 Miles 26 12/31
(Marathon Goal) 3hr 45 min 7:11 7:44 9:05    
  3hr 55 min 7:30 8:04 9:27    
  4 hr  0 min 7:40 8:13 9:39    
  4 hrs 10 min 8:00 8:33 10:02    
  4 hrs 25 min 8:30 9:03 10:36    
  4 hrs 40 min 8:59 9:32 11:10    
  4 hrs 55 min 9:29 10:03 11:45    
             
15   4 x 800 (2 min rec) 1 mile easy; 5 miles; 1 mile easy 15 Miles 26 1/7
  3hr 45 min 3:27 8:35 9:20    
  3hr 55 min 3:37 8:57 9:42    
  4 hr  0 min 3:42 9:09 9:54    
  4 hrs 10 min 3:52 9:32 10:17    
  4 hrs 25 min 4:07 10:06 10:51    
  4 hrs 40 min 4:22 10:40 11:25    
  4 hrs  55 min 4:37 11:15 12:00    
             
14   1200;1000;800;600;400 (200 rec) 1 mile easy; 5 miles; 1 mile easy 17 miles 29 1/14
  3hr 45 min 5:18;4:22;3:27;2:35;1:42 8:14 9:20    
  3hr 55 min 5:32; 4:34; 3:37; 2:42; 1:47 8:34 9:42    
  4 hr  0 min 5:39; 4:40; 3:42; 2:45; 1:49 8:43 9:54    
  4 hrs 10 min 5:54; 4:52; 3:52; 2:53; 1:54 9:03 10:17    
  4 hrs 25 min 6:17; 5:11; 4:07; 3:04; 2:02 9:33 10:51    
  4 hrs 40 min 6:38; 5:29; 4:22; 3:15; 2:09 10:02 11:25    
  4 hrs  55 min 7:01; 5:48; 4:37; 3:27; 2:16 10:33 12:00    
             
13   5 x 1000 (400 rec) 1 mile easy; 4 miles; 1 mile easy 20 miles 32 1/21
  3hr 45 min 4:22 7:59 9:35    
  3hr 55 min 4:34 8:19 9:57    
  4 hr  0 min 4:40 8:28 10:09    
  4 hrs 10 min 4:52 8:48 10:32    
  4 hrs 25 min 5:11 9:18 11:06    
  4 hrs 40 min 5:29 9:47 11:40    
  4 hrs  55 min 5:48 10:18 12:15    
             
12   3 x mile (400 rec) 2 miles easy;3 miles; 1 mile easy 18 miles 29 1/28
  3hr 45 min 7:11 7:44 9:20    
  3hr 55 min 7:30 8:04 9:42    
  4 hr  0 min 7:40 8:13 9:54    
  4 hrs 10 min 8:00 8:33 10:17    
  4 hrs 25 min 8:30 9:03 10:51    
  4 hrs 40 min 8:59 9:47 11:25    
  4 hrs  55 min 9:29 10:03 12:00    
             
11   2 x 1200; 4 x 800; 2 min rec all 1 mile easy; 5 miles; 1 mile easy 20 miles 32 2/4
  3hr 45 min 5:18 7:59 9:20    
  3hr 55 min 5:32; 3:37 8:19 9:42    
  4 hr  0 min 5:39; 3:42 8:28 9:54    
  4 hrs 10 min 5:54; 3:52 8:48 10:17    
  4 hrs 25 min 6:17; 4:07 9:18 10:51    
  4 hrs 40 min 6:38; 4:22 9:47 11:25    
  4 hrs  55 min 7:01; 4:37 10:18 12:00    
             
10   6 x 800; 90 sec rec 1 mile easy; 6 miles; 1 mile easy 13 miles 26 2/11
  3hr 45 min 3:27 8:14 8:50    
  3hr 55 min 3:37 8:34 9:12    
  4 hr  0 min 3:42 8:43 9:24    
  4 hrs 10 min 3:52 9:03 9:47    
  4 hrs 25 min 4:07 9:33 10:21    
  4 hrs 40 min 4:22 10:02 10:35    
  4 hrs  55 min 4:37 10:33 11:30    
             
9   2 x (6 x 400; 90 sec rec) 2:30 rec sets 2 miles easy; 3 miles; 1 mile easy 18 miles 29 2/18
  3hr 45 min 1:42 7:44 9:05    
  3hr 55 min 1:47 8:04 9:27    
  4 hr  0 min 1:49 8:13 9:39    
  4 hrs 10 min 1:54 8:33 10:02    
  4 hrs 25 min 2:02 9:03 10:36    
  4 hrs 40 min 2:09 9:32 11:10    
  4 hrs  55 min 2:16 10:03 11:45    
             
8   2 x mile; 2 x 800; 60 sec rec 1 mile easy; 4 miles; 1 mile easy 20 miles 31 2/25
  3hr 45 min 7:11;3:27 7:59 9:05    
  3hr 55 min 7:30; 3:37 8:19 9:27    
  4 hr  0 min 7:40; 3:42 8:28 9:39    
  4 hrs 10 min 8:00; 3:52 8:48 10:02    
  4 hrs 25 min 8:30; 4:07 9:18 10:36    
  4 hrs 40 min 8:59; 4:22 9:47 11:10    
  4 hrs  55 min 9:29; 4:37 10:18 11:45    
             
7   3 x (2 x 1200; 2 min rec) 4 min rec sets 1 mile easy; 10 miles; 1 mile easy 15 miles 33 3/4
  3hr 45 min 5:18 8:35 8:55    
  3hr 55 min 5:32 8:57 9:17    
  4 hr  0 min 5:39 9:09 9:29    
  4 hrs 10 min 5:54 9:33 9:52    
  4 hrs 25 min 6:17 10:06 10:26    
  4 hrs 40 min 6:38 10:40 11:00    
  4 hrs  55 min 7:01 11:15 11:35    
             
6   1000; 2000; 1000; 1000 1 mile easy; 5 miles; 1 mile easy 20 miles 32 3/11
  3hr 45 min 4:22;9:04;4:22;4:22 8:35 9:05    
  3hr 55 min 4:34; 9:28; 4:34;4:34 8:57 9:27    
  4 hr  0 min 4:40; 9:40; 4:40; 4:40 9:09 9:39    
  4 hrs 10 min 4:52; 10:05; 4:52 9:33 10:02    
  4 hrs 25 min 5:11; 10:43: 5:11; 5:11 10:06 10:36    
  4 hrs 40 min 5:29; 11:19; 5:29; 5:29 10:40 11:10    
  4 hrs  55 min 5:48; 11:57; 5:48; 5:48 11:15 11:45    
             
5   3 x 1 mile 1 mile easy; 10 miles; 1 mile easy 15 miles 32 3/18
  3hr 45 min 7:11 8:35 8:50    
  3hr 55 min 7:30 8:57 9:12    
  4 hr  0 min 7:40 9:09 9:24    
  4 hrs 10 min 8:00 9:33 9:47    
  4 hrs 25 min 8:30 10:06 10:21    
  4 hrs 40 min 8:59 10:40 10:55    
  4 hrs  55 min 9:29 11:15 11:30    
             
4   10 x 400 (400 rec) 1 mile easy; 8 miles; 1 mile easy 20 miles 37 3/25
  3hr 45 min 1:42 8:35 8:50    
  3hr 55 min 1:47 8:57 9:12    
  4 hr  0 min 1:49 9:09 9:24    
  4 hrs 10 min 1:54 9:33 9:47    
  4 hrs 25 min 2:02 10:06 10:21    
  4 hrs 40 min 2:09 10:40 10:55    
  4 hrs  55 min 2:16 11:15 11:30    
             
3   8 x 800; (90 sec rec) 1 mile easy; 5 miles; 1 mile easy 13 miles 26 4/1
  3hr 45 min 3:27 7:59 8:35    
  3hr 55 min 3:37 8:19 8:57    
  4 hr  0 min 3:42 8:28 9:09    
  4 hrs 10 min 3:52 8:48 9:32    
  4 hrs 25 min 4:07 9:18 10:06    
  4 hrs 40 min 4:22 9:47 10:40    
  4 hrs  55 min 4:37 10:18 11:15    
             
2   5 x 1000 (400 rec) 2 miles easy; 3 miles; 1 mile easy 10 miles 21 4/8
  3hr 45 min 4:22 7:44 8:35    
  3hr 55 min 4:34 8:04 8:57    
  4 hr  0 min 4:40 8:13 9:09    
  4 hrs 10 min 4:52 8:33 9:32    
  4 hrs 25 min 5:11 9:03 10:06    
  4 hrs 40 min 5:29 9:32 10:40    
  4 hrs  55 min 5:48 10:03 11:15    
             
1   6 x 400 (400 rec) 1 mile easy; 3 miles; 1 mile easy   26.2 Marathon 36 4/15
  3hr 45 min 1:42 8:35 8:35    
  3hr 55 min 1:47 8:57 8:57    
  4 hr  0 min 1:49 9:09 9:09    
  4 hrs 10 min 1:54 9:32 9:32    
  4 hrs 25 min 2:02 10:06 10:06    
  4 hrs 40 min 2:09 10:40 10:40    
  4 hrs  55 min 2:23 11:49 11:49    
   
Note: Plan is 1 Speed, 1 Tempo, 1 Long Run per week - You choose which days, but rest or alternate cardio day between the 3 "key" runs
5k Race Pace Marathon Race Pace
6:00 18:38 6:30 2:50
6:15 19:25 6:45 2:57
6:30 20:12 7:00 3:03
6:45 20:58 7:15 3:10
7:00  21:45 7:30 3:17
7:15  22:32 7:45 3:23
7:30  23:18 8:00 3:29
7:45  24:05 8:15 3:36
8:00  24:51 8:30 3:43
8:15  25:38 8:35 3:45
8:30  26:25 8:40 3:47
8:45  27:11 8:45 3:49
9:00  27:58 8:50 3:52
9:15  28:44 8:55 3:54
9:30  29:31 9:00 3:56
9:45  30:18 9:05 3:58
10:00  31:04 9:10 4:00
9:15 4:03
9:20 4:05
9:25 4:07
9:30 4:09
9:35 4:11
9:40 4:13
9:45 4:16
9:50 4:18
9:55 4:20
  10:00 4:22
  10:15 4:28
  10:30 4:35
  10:45 4:42
  11:00 4:48
  11:26 5:00
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