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WEEK 1 |
2-WEEK PREP PHASE |
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MONDAY |
Easy Run, Cross Training or Off Day |
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TUESDAY |
10 minutes easy, 10 minutes Moderate Pace Run |
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WEDNESDAY |
Easy Run, Cross Training or Off Day |
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THURSDAY |
10 minutes easy, 10 minutes Moderate Pace Run |
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FRIDAY |
Easy Run, Cross Training or Off Day |
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SATURDAY |
10 minutes easy, 10 minutes Moderate Pace Run |
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SUNDAY |
30 minutes Easy Long Run |
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WEEK 2 |
2-WEEK PREP PHASE |
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MONDAY |
Easy Run, Cross Training or Off Day |
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TUESDAY |
10-12 minutes easy, 10-12 minutes Moderate Pace Run |
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WEDNESDAY |
Easy Run, Cross Training or Off Day |
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THURSDAY |
10-12 minutes easy, 10-12 minutes Moderate Pace Run |
|
FRIDAY |
Easy Run, Cross Training or Off Day |
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SATURDAY |
10-12 minutes easy, 10-12 minutes Moderate Pace Run |
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SUNDAY |
30-35 minutes Easy Long Run |
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WEEK 3 |
5-WEEK MAIN PHASE |
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MONDAY |
Easy Run, Cross Training or Off Day |
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TUESDAY |
12-15 minutes easy, 10-12 minutes Moderate Pace Run |
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WEDNESDAY |
Easy Run, Cross Training or Off Day |
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THURSDAY |
12-15 minutes easy, 10-12 minutes Moderate Pace Run |
|
FRIDAY |
Easy Run, Cross Training or Off Day |
|
SATURDAY |
12-15 minutes easy, 10-12 minutes Moderate Pace Run |
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SUNDAY |
35-40 minutes Easy Long Run |
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WEEK 4 |
5-WEEK MAIN PHASE |
|
MONDAY |
Easy Run, Cross Training or Off Day |
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TUESDAY |
12-15 minutes easy, 12-15 minutes Moderate Pace Run |
|
WEDNESDAY |
Easy Run, Cross Training or Off Day |
|
THURSDAY |
12-15 minutes easy, 12-15 minutes Moderate Pace Run |
|
FRIDAY |
Easy Run, Cross Training or Off Day |
|
SATURDAY |
12-15 minutes easy, 12-15 minutes Moderate Pace Run |
|
SUNDAY |
40 minutes Easy Long Run |
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|
|
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WEEK 5 |
5-WEEK MAIN PHASE |
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MONDAY |
Easy Run, Cross Training or Off Day |
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TUESDAY |
12-15 minutes easy, 15-18 minutes Moderate Pace Run |
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WEDNESDAY |
Easy Run, Cross Training or Off Day |
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THURSDAY |
12-15 minutes easy, 15-18 minutes Moderate Pace Run |
|
FRIDAY |
Easy Run, Cross Training or Off Day |
|
SATURDAY |
12-15 minutes easy, 15-18 minutes Moderate Pace Run |
|
SUNDAY |
40 minutes Easy Long Run |
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|
|
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WEEK 6 |
5-WEEK MAIN PHASE |
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MONDAY |
Easy Run, Cross Training or Off Day |
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TUESDAY |
12-15 minutes easy, 18-20 minutes Moderate Pace Run |
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WEDNESDAY |
Easy Run, Cross Training or Off Day |
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THURSDAY |
12-15 minutes easy, 18-20 minutes Moderate Pace Run |
|
FRIDAY |
Easy Run, Cross Training or Off Day |
|
SATURDAY |
12-15 minutes easy, 18-20 minutes Moderate Pace Run |
|
SUNDAY |
30-35 minutes Easy Long Run |
|
|
|
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WEEK 7 |
5-WEEK MAIN PHASE |
|
MONDAY |
Easy Run, Cross Training or Off Day |
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TUESDAY |
10-12 minutes easy, 10-12 minutes Moderate Pace Run |
|
WEDNESDAY |
Easy Run, Cross Training or Off Day |
|
THURSDAY |
10-12 minutes easy, 10-12 minutes Moderate Pace Run |
|
FRIDAY |
Easy Run, Cross Training or Off Day |
|
SATURDAY |
10-12 minutes easy, 10-12 minutes Moderate Pace Run |
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SUNDAY |
Off Day |
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WEEK 8 |
1-WEEK TAPER PHASE |
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MONDAY |
Easy Run, Cross Training or Off Day |
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TUESDAY |
10 minutes easy, 10 minutes Moderate Pace Run |
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WEDNESDAY |
Easy Run, Cross Training or Off Day |
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THURSDAY |
Off Day |
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FRIDAY |
Off Day |
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SATURDAY |
RACE DAY |