Training for the Arnold Pump and Run
I need to get in better running shape this year, so I might as well create a training plan or it ain’t going to happen. Let’s start with week 1 beginning today, December 15.
Week 1 – 12/15
4 – 4 mile runs in – sub 8 minute pace per mile
Week 2 – 12/22
4 – 4 mile runs – sub 8 minute pace per mile
Week 3 – 12/29
5 – 4 mile runs – – sub 8 minute pace per mile
Week 4 – 1/5
4 – 5 miles runs – sub 7:45 pace
Week 5 – 1/12
4 – 5 miles runs – sub 7:45 pace
Week 6 – 1/19
5 – 5 mile runs – sub 7:45 pace
Week 7 – 1/26
4 – 5 mile runs and time trial
Week 8 – 2/2
4 – 6 mile runs – sub 7:45 pace
Week 9 – 2/9
4 – 6 mile runs – sub 7:45 pace
Week 10 – 2/16
4 – 6 mile runs – sub 7:45 pace
Week 11 – 2/23
4 – 6 mile runs – sub 7:45 pace
1 – 8 mile run
Week 12 – 3/2
Taper for race