CRG24 Training Plan

If you are new to running, you might be looking for a training plan for your first race.  Or maybe you want to mix it up for your next race.

Many of our Java & Sole girls follow the same training plan for a training group we help lead at our church for our spring races (mainly half marathons or 5K’s).  We keep a similar weekly running schedule throughout the summer but try to avoid too many races in the Midwestern heat and humidity!

When early fall rolls around, so do some of our favorite races!  In an effort to get all our RG’s back on the same page, whether recovering from injury or adding longer distances runs to their training, we pieced together a 24 week training plan that would keep us accountable throughout the summer, slowly increase mileage (in hopes of preventing injury) and prepare us for both a September and November half marathon … and anything in between!

Pulling from three past training plans, and taking our current race calendar and school breaks into consideration (because no one wants to do a 12 miler by themselves on vacation!),  we created the Crazy Runner Girl 24-Week (CRG24) Training Plan!  

*Disclaimer: I am not a licensed trainer/running coach/medical professional.  We strongly recommend that you consult with your physician before beginning any new training or exercise program.  

Week 1: May 24 – 30 * 2 days weights *
#1 – 2 miles, easy
#2 – 3 miles, negative splits
#3 – 2 miles, easy
#4 – 3 miles, easy

Week 2: May 31 – June 6 *2 days weights *
#1 – 2.5 miles, easy
#2 – 3 miles, track intervals (1 mi warm up, 4X200 sprint/4X200 recover, 1 mi cool down)
#3 – 2 miles, easy
#4 – 3 miles, negative splits

Week 3: June 7 – 13 * 2 days weights *
#1 – 3 miles, easy
#2 – 4 miles, track intervals (1 mi warm up, 8X200 sprint/8X200 recover, 1 mi cool down)
#3 – 3 miles, easy
#4 – 4 miles, negative splits

Week 4: June 14 – 20 * 2 days weights *
#1 – 4 miles, easy
#2 – 4 miles, track intervals
#3 – 4 miles, easy
#4 – 5 miles, long run

Week 5: June 21 – 27 *2 days weights *
#1 – 4 miles, easy
#2 – 5 miles, track intervals (1 mi warm up, 12X200 sprint/12X200 recover, 1 mi cool down)
#3 – 4 miles, easy
#4 – 7 miles, long run

Week 6: June 28 – July 4 * Recovery Week *
#1 – 4 miles, easy
#2 – 6 miles, negative splits
#3 – 4 miles, easy
#4 – 6 miles, comfortable long run

Week 7: July 5 – 11 * 2 days weights *
#1 – 4 miles, easy
#2 – 5 miles, track intervals
#3 – 6 miles, easy
#4 – 8 miles, long run

Week 8: July 12 – 18 * 2 days weights *
#1 – 4 miles, easy
#2 – 5 miles, negative splits
#3 – 6 miles, easy
#4 – 9 miles, long run

Week 9: July 19 – 25 * 2 days weights *
#1 – 6 miles, easy
#2 – 4 miles, track intervals
#3 – 5 miles, easy
#4 – 10 miles, comfortable long run

Week 10: July 26 – August 1 * Recovery Week *
#1 – 4 miles, easy
#2 – 4 miles, intervals
#3 – 4 miles, easy
#4 – 6 miles, long run

Week 11: August 2 – 8 * 2 days weights *
#1 – 5 miles, easy
#2 – 6 miles, negative splits
#3 – 5 miles, easy
#4 – 8 miles, long run

Week 12: August 9 – 15 * 2 days weights *
#1 – 6 miles, easy
#2 – 7 miles, negative splits
#3 – 5 miles, easy
#4 – 10 miles, long run

Week 13: August 16 – 22 * 2 days weights *
#1 – 5 miles, easy
#2 – 6 miles, negative splits
#3 – 5 miles, easy
#4 – 12 miles, comfortable long run

Week 14: August 23 – 29 * Recovery Week *
#1 – 4 miles, easy
#2 – 6 miles, intervals
#3 – 4 miles, easy
#4 – 8 miles, long run

Week 15: August 30 – Sept 5 * 2 days weights *
#1 – 5 miles, easy
#2 – 6 miles, intervals
#3 – 5 miles, easy
#4 – 10 miles, long run

Week 16: September 6 – 12 * 2 days weights *
#1 – 4 miles, easy
#2 – 4 miles, intervals
#3 – 4 miles, easy
#4 – 8 miles, long run

Week 17: September 13 – 19 * Women’s Half Marathon Race Week *
#1 – 3 miles, easy (Monday)
#2 – 3 miles, easy (Wednesday)
#3 – 3 miles, easy (Friday)
#4 – 13.1 miles, RACE DAY!
Week 18: September 20 – 26 * 2 days weights (optional if recovering) *
#1 – 3 miles, easy
#2 – 4 miles, easy
#3 – 3 miles, easy
#4 – 8 miles, long run

Week 19: Sept 27 – October 3 * 2 days weights *
#1 – 4 miles, easy
#2 – 5 miles, easy
#3 – 4 miles, easy
#4 – 15 miles, comfortable long run

Week 20: October 4 – 10 * Recovery Week *
#1 – 3 miles, easy
#2 – 4 miles, easy
#3 – 3 miles, easy
#4 – 11 miles, long run

Week 21: October 11 – 17 * 2 days weights *
#1 – 4 miles, easy
#2 – 6 miles, easy
#3 – 4 miles, easy
#4 – 9 miles, long run

Week 22: October 18 – 24 * 2 days weights *
#1 – 4 miles, easy
#2 – 6 miles, easy
#3 – 4 miles, easy
#4 – 10 miles, long run

Week 23: October 25 – 31 * 2 days weights *
#1 – 4 miles, easy
#2 – 5 miles, easy
#3 – 4 miles, easy
#4 – 7 miles, long run

Week 24: November 1 – 7 * Monumental Full & Half Marathon Race Week *
#1 – 3 miles, easy (Monday)
#2 – 4 miles, easy (Wednesday)
#3 – 3 miles, easy (Friday)
#4 – 13.1 miles, RACE DAY!

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