Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total | |||
Week 1 | Run | Run | Rest | Rest | Run | Rest | Run | |||
3 miles easy | 4 miles | 2 miles done as | 4 miles easy | 13 | ||||||
1/2 mile easy | walking breaks as | |||||||||
1/2 mile fast | needed | |||||||||
Week 2 | Run | Rest | Rest | Run | Rest | Run | Run | |||
4 miles easy | 3 Miles | 4 easy | 5 Miles | 16 | ||||||
intervals | ||||||||||
Week 3 | Rest | Run | Run | Rest | Run | Run | Rest | |||
3 miles done as | 5 easy | 3 miles moderate | 5 miles | 16 | ||||||
1/4 mile easy | ||||||||||
1/4 mile fast | ||||||||||
Week 4 | Rest | Run | Rest | Run | Run | Rest | Run | |||
4 miles easy | 4 miles | 3 miles easy | 6 miles | 17 | ||||||
Week 5 | Run | Rest | Run | Run | Rest | Rest | Run | 16 | ||
2 miles intervals | 3 miles | 4 miles moderate | 7 miles | |||||||
moderate | easy | |||||||||
Week 6 | Rest | Run | Run | Rest | Run | Run | Rest | |||
3 miles | 3 miles | 4 miles | 6 miles | 16 | ||||||
intervals | ||||||||||
Week 7 | Run | Run | Rest | Run | Rest | Rest | Run | |||
3 miles | 4 miles easy | 5 miles | 8 miles | 20 | ||||||
intervals | ||||||||||
Week 8 | Run | Rest | Rest | Run | Rest | Run | Run | |||
3 easy | 4 miles | 5 miles | 8 miles | 20 | ||||||
intervals | ||||||||||
Week 9 | Rest | Run | Run | Rest | Run | Run | Rest | |||
3 miles | 5 moderate | 4 miles | 9 miles | 21 | ||||||
intervals | moderate | easy | ||||||||
Week 10 | Run | Run | Rest | Run | Rest | Rest | Run | |||
5 miles | 3 easy | 5 miles | 6 miles | 19 | ||||||
Week 11 | Run | Rest | Run | Rest | Rest | Run | Run | |||
3 easy | 4 easy | 5 miles easy | 6 miles easy | 18 | ||||||
Week 12 | Rest | Run | Run | Rest | Rest | RACE | ||||
3 easy | 4 easy | DAY!!!!! | 15 | |||||||