Here’s the schedule, with more tips and details below:

Training Tips 

• Always complete a 5-7 minute active warm up before training. This can include moves like pulling knees to chest, side lunges, straight leg kicks, etc.
• Always stretch after your workout. Here are some of my favorite stretches:

• You can rearrange this plan to fit your schedule and needs. Maybe doing long runs on Wednesdays works better for you, or maybe you need to swap a running day with a cross-training day. Do whatever makes the training fit best in your daily life. Just try not to put two running days in a row, so you can be strong for them—and always take a day off before your long run!
• Cross training should be a 35-45 minute workout engaging different muscles. This can include easy swimming, cycling, etc.
• Strength training is a whole-body workout, with an emphasis on core/glute work. Strength train at least twice a week. Keep in mind that as your running mileage gets higher, you may want use lighter weights in your strength training sessions, with more repetitions for your legs. There are lots of good strength training guides available online or through your gym. 
• Add one day a week of yoga, Pilates, or some type of stretching class.
• One day a week, during your shorter runs, you should do hill work and/or speed/tempo work. Hill work can be repeating the same hill(s) on a treadmill or outdoors, or it can be a hilly course that varies the intensities of each hill. Speed work in this plan involves short bursts of effort where you are breathing heavy and working hard (no more than 60 seconds). Tempo runs are hard, sustainable efforts (think 5K race pace). 

Sample Hill Workout 

1x per week, during shorter run
Focus on high turnover, shorter stride

Schedule:
Week 3-5: 4X 2-minute hills
Week 5-9: 5X 2-minute hills 
Week 10-13: 6X 3-minute hills
Week 13-18: 7X 3-minute hills
Week 19: 5X 3-minute hills
Start on a smaller incline, like 3%, for weeks 1-9. Then, increase the incline as you get stronger.

Sample Tempo Run

1x per week, during shorter run
Mix up tempo workouts with speed drills; don’t do both in one session

Schedule:
Week 5-9: 2X 5-8 minute tempo run, OR track speed work: 1X 800, 2X 600, 4X 400 (with 2 min rest intervals)
Week 10-12: 2X 10-minute tempo run
Week 13-16: 3X 10-minute tempo run
Week 16-19: 3X 15-minute tempo run

Sample Speed Workouts

1X per week, during shorter run
Mix up tempo workouts with speed drills; don’t do both in one session

Run 1 mile comfortable pace
4X Run hard 30 seconds, easy run or walk 1 minute
Run .5 miles comfortable pace
Repeat speed x 4 if you can continue to have good form (you may need to take a longer recovery)
Finish with comfortable run

Take a good warm up 10 min easy run
Push hard 30 seconds: 30 seconds recovery
(walk or easy run)
Push hard 45 seconds: 45 seconds recovery
(walk or easy run)
Push hard 60 seconds: 60 seconds recovery
(walk or easy run)
Run comfortable pace 10 min
Repeat speed and recovery intervals above

Medical Disclaimer:
Please consult your doctor with any medical issues before beginning a training program. The contents in this guide are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.

Anna D’Anna is a personal trainer who takes a personal interest in the success others pursue toward athletic goals. Twenty-four years ago she left a successful career on Wall Street to pursue her true passion – and she’s never looked back. She readily shares her knowledge and experience to inspire others – whether they are seeking a more active lifestyle, or training competitively.

She began teaching Spin classes (and quickly gained a following of cyclists) nearly 20 years ago after being certified by Johnny G’s premier Master Presenter Josh Taylor.  As a personal trainer and group fitness professional, she is certified by ACE and AFAA – nationally accredited certifying agencies committed to delivering science-based health and fitness instruction. Anna is also certified Heart Zones Level III instructor. Beneficial to both those who seek her out in fitness classes and those she trains individually, Anna is also certified in Watts training, TRX, and CPR. Additionally, Anna is a USAT certified triathlon coach and race director.  Anna has been quoted in Runner's World magazine and referenced in “Ultimate Fitness: The Quest for Truth about Health and Exercise.”  In 2007 Anna co-founded a regional women’s training community that emphasizes shared experiences and fosters a culture of camaraderie and support.

In her personal time, Anna is an avid road cyclist and has recently challenged herself to mountain biking. Anna has completed five marathons (three in NYC, her hometown) and hopes to qualify to run the Boston Marathon one day. She volunteers her time and energy for numerous community organizations and enjoys cheering others on at races, rides, and triathlons. She resides in NJ with husband, Todd, and their rescue-lab, Jax.