The Program Week By Week

Week

Date
(SUNDAY)

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Cross Train or
(Optional Rest)

Ease Back -

Get Out and Run

Rest

Mid Week Long

End Week
 Easy Slow

Mandatory
 Rest

Long and Easy

22

27 -Dec

cross

2 m run/ or 30 mins

rest

3 m run

3 m or 30 mins

rest

7

21

3-Jan

cross

2 m run/ or 30 mins

rest

4 m run

3 m or 30 mins

rest

8

20

10-Jan

cross

3 m run

rest

5 m run

3 m or 30 mins

rest

9

19

17-Jan

cross

3 m run

rest

4 m run

3 m or 30 mins

rest

6

18

24-Jan

cross

3 m run

rest

6 m run

3 m run

rest

10

17

31-Jan

cross

3 m run

rest

5 m run

3 m run

rest

11

16

7-Feb

cross

3 m run

rest

5 m run

3 m run

rest

8

15

14-Feb

cross

3 m run

rest

6 m run

3 m run

rest

12

14

21-Feb

cross

3 m run

rest

6 m run

3 m run

rest

13

13

28-Feb

cross

3 m run

rest

6 m run

3 m run

rest

10

12

7-Mar

cross

3 m run

rest

6 m run

3 m run

rest

14

11

14-Mar

cross

3 m run

rest

7 m run

3 m run

rest

15

10

21-Mar

cross

3 m run

rest

7 m run

4 m run

rest

13

half marathon

9

28-Mar

cross

3 m run

rest

8 m run

4 m run

rest

16

8

4-Apr

cross

4 m run

rest

8 m run

4 m run

rest

17

7

11-Apr

cross

4 m run

rest

7 m run

5 m run

rest

12

6

18-Apr

cross

4 m run

rest

9 m run

5 m run

rest

18

5

25-Apr

cross

5 m run

rest

8 m run

5 m run

rest

14

4

2-May

cross

5 m run

rest

10 m run

5 m run

rest

21

3

9-May

cross

5 m run

rest

8 m run

4 m run

rest

12

2

16-May

cross

4 m run

rest

6 m run

3 m run

rest

8

1

23-May

cross

3 m run

rest

4 m run

rest/walk

rest

RACE!