Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Notes | |||
Week 1 | Rest OR | Light Wkout | Run | Light Workout | Rest/Recover | Run | Long/Slow | |||
Easy Walk | X-Training* | 5 Min Easy | X-Trianing* | 5 Min Easy | Run/Walk | |||||
10 Min Med | 10 Min Med | 20 Minutes | *X-Training = | |||||||
5 Min Easy | 5 Min Easy | Biking, Water Jogging | ||||||||
Week 2 | Rest OR | Light Wkout | Run | Light Workout | Rest/Recover | Run | Long/Slow | Strength Training, Yoga |
||
Easy Walk | X-Training* | 5 Min Easy | X-Training* | 5 Min Easy | Run/Walk | Pilates, Other | ||||
10 Min Med | 10 Min Med | 20 Minutes | ||||||||
5 Min Easy | 5 Min Easy | |||||||||
Week 3 | Rest OR | Light Wkout | Run | Light Workout | Rest/Recover | Run | Long/Slow | Strength Training = |
||
Easy Walk | X-Training* | 5 Min Easy | X-Training* | 5 Min Easy | Run/Walk | 2 Times Per Week | ||||
20 Min Med | 20 Min Med | 25 Minutes | ||||||||
5 Min Easy | 5 Min Easy | |||||||||
Week 4 | Rest OR | Light Wkout | Run | Light Workout | Rest/Recover | Run | Long/Slow | You may rearrange |
||
Easy Walk | X-Training* | 5 Min Easy | X-Training* | 5 Min Easy | Run/Walk | workout to meet your | ||||
20 Min Med | 20 Min Med | 25 Minutes | schedule as long as |
|||||||
5 Min Easy | 5 Min Easy | you stay with the plan! |
||||||||
Week 5 | Rest OR | Light Wkout | Run | Light Workout | Rest/Recover | Run | Long/Slow | |||
Easy Walk | X-Training* | 5 Min Easy | X-Training* | 5 Min Easy | Run/Walk | |||||
25 Min Med | 25 Min Med | 30 Minutes | ||||||||
5 Min Easy | 5 Min Easy | |||||||||
Week 6 | Rest OR | Light Wkout | Run | Light Workout | Rest/Recover | Run | Long/Slow | |||
Easy Walk | X-Training* | 5 Min Easy | X-Training* | 5 Min Easy | Run/Walk | |||||
25 Min Med | 25 Min Med | 30 Minutes | ||||||||
5 Min Easy | 5 Min Easy | |||||||||
Week 7 | Rest OR | Light Wkout | Run | Light Workout | Rest/Recover | Run | Long/Slow | |||
Easy Walk | X-Training* | 5 Min Easy | X-Training* | 5 Min Easy | Run/Walk | |||||
30 Min Med | 30 Min Med | 30 Minutes | ||||||||
5 Min Easy | 5 Min Easy | |||||||||
Week 8 | Rest OR | Rest/Recover | Run | Run | Rest | RACE DAY!! | ||||
Easy Walk | 5 Min Easy | 30 Min Easy | ||||||||
20 Min Med | 10 Min Med | |||||||||
5 Min Hard | ||||||||||