Adopted from Runner’s World Online
Joe Henderson helps to keep runners motivated by giving them one “Big Day”
workout per week. This workout focuses on speed, distance, or pace-judgment.
These are all effective ways to help beginning runners measure their progress.
Remember, there are no standards here because you are challenging yourself.
Aim for your own personal best.
Here is a list of Big-Day workouts over a 10-week period.
Week 1:
1-mile run for time
Week 2:
30-minute run for distance
Week 3:
Two-person, 2-mile relay. Runners alternate laps, running 4 total laps each
Week 4:
2-mile predicted-time run
Week 5:
1-mile run for time
Week 6:
30-minute run for distance
Week 7:
Two-person, 2-mile relay
Week 8:
2-mile, predicted-time run
Week 9:
1-mile run for time
Week 10:
30-minute run for distance
Reviewed by: Amy Fletcher, M.S., ACSM-certified, CSCS.
Fitness Specialist, Health Iowa/Student Health Service
Reviewed by: Sarah Hansen, MA, CHES (Certified
Health Education Specialist), Health Iowa Coordinator
February 14, 2005