Audrey Kingsley's 12 week program

Audrey Kingsley's 12 Week Program

Audrey Kingsley

GOAL: Club Championships 5 Miler, estimated time: 25:10

Week #	Monday (6 miles)	Tuesday (8 miles)	Wednesday (6 miles)	Thursday (8 miles)	Friday (various)	Saturday	Sunday	Total Miles
1	Easy 6 miles Set up track workout	CPTC workout VO2 Max focus	Easy 6 mile run - absorption run	CPTC workout Lactate threshold Long focus	Day Off or 4 easy miles	Easy 6 mile run Set up long run	Long Run 10-13 miles	45 - 48
2	Easy absorption run set up track workout	CPTC workout VO2 Max focus	Easy 6 mile run - absorption run	CPTC workout Lactate threshold	Day off or 4 easy miles	Race (5K - 5 miles)	Long Run 10-13 miles	46 - 48
3	Warm up type run - easy strides 4 miles	CPTC workout VO2 Max focus	Easy 6 mile run - absorption run	CPTC workout tempo run	Day Off or 4 easy miles	Easy 6 mile run Set up long run	Long Run 11-14 miles	45 - 46
4*	Easy absorption run set up track workout	CPTC workout VO2 Max focus	Easy 6 mile run - absorption run	CPTC workout Strength hill focus	Day Off or 4 easy miles	Set up race Easy 3-4 miles	Race (5K - 10K)	40 - 42
5	Easy 4 miles run, strides optoinal or Day Off	CPTC workout VO2 Max focus	Easy 6 mile run - absorption run	CPTC workout Lactate threshold	Day off	Easy 6 mile run Set up long run	Long Run 12-13 miles	44 - 45
6	Easy absorption run set up track workout	CPTC workout VO2 Max focus	Easy 6 mile run - absorption run	CPTC Workout Lactate threshold Long focus	Day Off or 4 easy miles	Easy 6 mile run Set up long run	Long Run 12-13 miles	46 - 47
7	Day off - focus on feeling fresh and bouncy on track	CPTC workout VO2 Max focus	Easy 6 mile run - absorption run	CPTC Workout Tempo run	4 easy miles	Easy 4 mile run Set up for race	Race (overdistance race)	40 - 43
8	Easy 4 mile run with good stretching	CPTC workout VO2 Max focus - fast twitch	Easy 6 mile run - absorption run	CPTC Workout Lactate threshold	Day Off or 4 easy miles	Easy 6 mile run Set up long run	Long Run 12 - 13 miles	44 - 45
9*	Easy absorption run set up track workout	CPTC workout VO2 Max focus	Easy 6 mile run - absorption run	CPTC workout Strength - hill focus	Day Off or 4 easy miles	Easy 4 mile run Set up lrace	Race (5K - 10K)	40 - 42
10	Easy 4 mile run, strides optional	CPTC workout basic speed	Easy 6 mile run - absorption run	CPTC workout Tempo long run	Day Off	Easy 6 mile run Set up long run	Long Run 15 miles	48
11	Easy 4 mile run, set up mid week race	Day Off	Race 5K (Prospect Park?)	CPTC workout Run with "B" group	4 easy miles	Easy 8 mile run	Long Run 10 miles or less	49 - 40
12	Warm up type run - easy strides 4 miles	CPTC workout Pace oriented	Easy 4-6 miles Soft surface	CPTC workout race preparation	Day Off	Club Championship + softball game	Reflection Run Easy 8 miles	42

* Key on race to determine progress

During this 12 week period, please be sure to drink plenty of fluids. Hydrating properly is imperative if you are to reach peak levels. Remember that absorption runs can alternate depending on your previous day's effort. You total miles will decrease as race day approaches but, unlike the marathon, this tapering is minimal. Instead of the 10 to 14 days as prescribed for the marathon, this focuses on reducting effort on Tuesdays and Thursdays. The 5K mid-week race on week 11 will ensure that this goal is realized while at the same time producing the type of turnover that will carry over to the Club Championships nine days later. A greater focus will be placed on Tuesday's VO2 max workouts due to the increased anaerobic effort that is placed on 5K-5 Mile racing. Stay healthy and avoid overtraining particularly during the summer months. And remember to get those fast-twitch muscles ready for the softball game to follow the 'big' race!