every 4th week will be a "catch-up" week, meaning that if you are behind, it's a great time to get up to speed and if you're on schedule, you can push your pace
- walk 9 minutes, jog 1 minute (1 interval), repeat 2 more times for a total of 30 minutes
- jog 2 minutes, walk 8 minutes, repeat 2 more times for a total of 30 minutes
- jog 1 minutes, walk 4 minutes, repeat 6 more times for a total of 35 minutes
- measure a quarter mile somewhere (a track or use your car to tack it). You will basically be doing 4 sets with a rest in between. The idea is to jog the quarter mile as slow as possible, walk around for 2 minutes and jog it back, this time going just a little faster, walk around another 2 minutes resting, and repeat. Example: your mile pace is around 12 minutes so your quarter mile should take about 4 minutes. This exercise will help you build up endurance at the end of a race. First quarter mile = 5 minutes, rest, Second quarter mile = 4:30-4:45, Third quarter mile = 4:00-4:30, and the last quarter mile should be around 4 minutes or better. Total exercise distance a little over 1 mile and time shouldn't be more than 25 minutes.