FOR THE RUNNERS
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
1 | Stretch & Strengthen | 3 m run | 2 m run or cross | 3 m run + strength | Rest | 30 min cross | 4 m run |
2 | Stretch & Strengthen | 3 m run | 2 m run or cross | 3 m run + strength | Rest | 30 min cross | 4 m run |
3 | Stretch & Strengthen | 3.5 m run | 2 m run or cross | 3.5 m run + strength | Rest | 40 min cross | 5 m run |
4 | Stretch & Strengthen | 3.5 m run | 2 m run or cross | 3.5 m run + strength | Rest | 40 min cross | 5 m run |
5 | Stretch & Strengthen | 4 m run | 2 m run or cross | 4 m run + strength | Rest | 40 min cross | 6 m run |
6 | Stretch & Strengthen | 4 m run | 2 m run or cross | 4 m run + strength | Rest or easy run | Rest | 5-K Race |
7 | Stretch & Strengthen | 4.5 m run | 3 m run or cross | 4.5 m run + strength | Rest | 50 min cross | 7 m run |
8 | Stretch & Strengthen | 4.5 m run | 3 m run or cross | 4.5 m run + strength | Rest | 50 min cross | 8 m run |
9 | Stretch & Strengthen | 5 m run | 3 m run or cross | 5 m run + strength | Rest or easy run | Rest | 10-K Race |
10 | Stretch & Strengthen | 5 m run | 3 m run or cross | 5 m run + strength | Rest | 60 min cross | 9 m run |
11 | Stretch & Strengthen | 5 m run | 3 m run or cross | 5 m run + strength | Rest | 60 min cross | 10 m run |
12 | Stretch & Strengthen | 4 m run | 3 m run or cross | 2 m run | Rest | Rest | Half Marathon |
FOR THE WALKERS
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
1 | Rest | 30 min easy | 20 min stroll | 30 min easy | Rest | 30 min stroll | 3 m easy |
2 | Rest | 30 min easy | 20 min stroll | 30 min easy | Rest | 30 min stroll | 4 m easy |
3 | Rest | 35 min easy | 20 min stroll | 35 min easy | Rest | 20 min stroll | 2 m brisk |
4 | Rest | 35 min easy | 25 min stroll | 35 min easy | Rest | 40 min stroll | 5 m easy |
5 | Rest | 35 min easy | 25 min stroll | 35 min easy | Rest | 40 min stroll | 6 m easy |
6 | Rest | 40 min easy | 25 min stroll | 40 min easy | Rest | 30 min stroll | 4 m brisk |
7 | Rest | 40 min easy | 25 min stroll | 40 min easy | Rest | 50 min stroll | 7 m easy |
8 | Rest | 40 min easy | 25 min stroll | 40 min easy | Rest | 50 min stroll | 8 m easy |
9 | Rest | 45 min easy | 30 min stroll | 45 min easy | Rest | 30 min stroll | 6 m brisk |
10 | Rest | 45 min easy | 30 min stroll | 45 min easy | Rest | 60 min stroll | 9 m easy |
11 | Rest | 45 min easy | 30 min stroll | 45 min easy | 30 min easy | 60 min stroll | 10 m easy |
12 | Rest | 30 min easy | 20 min stroll | 30 min stroll | Rest | Rest | Half Marathon |
Courtesy of Hal Higdon
