Training Schedules
|
Week
|
Mon
|
Tue
|
Wed
|
Thu
|
Fri
|
Sat
|
Sun
|
|
1
|
Stretch & |
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
|
