Easy: Easy workouts should be moderately paced. Run and/or walk at a pace that allows you to hold a conversation, but not sing.
Rest: Rest is a very important part of the training program. You will not improve more quickly by substituting additional runs in place of rest days.
Cross-training: Cross-training is cardio-based exercise other than walking or running. Examples include: cycling, elliptical training, spinning or swimming. This workout should be treated as supplemental training—the idea is to maintain your current level of ï¬tness while allowing recovery from your previous run workout. Ideally, stick to aerobic activities.
Week
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
Total
Miles |
1
|
25 min. cross-training
|
2 miles easy (run nonstop or 3 min. run/1 min. walk)
|
25 min. cross-training
|
2 miles easy (run nonstop or 3 min. run/1 min. walk)
|
Rest
|
3 miles easy (run nonstop or 3 min. run/1 min. walk)
|
Rest
|
7 Miles
|
2
|
25 min. cross-training
|
2 miles easy (run nonstop or 3 min. run/1 min. walk)
|
25 min. cross-training
|
2 miles easy (run nonstop or 3 min. run/1 min. walk)
|
Rest
|
4 miles easy (run nonstop or 3 min. run/1 min. walk)
|
Rest
|
8 Miles
|
3
|
25 min. cross-training
|
2 miles easy (run nonstop or 3 min. run/1 min. walk)
|
25 min. cross-training
|
2 miles easy (run nonstop or 3 min. run/1 min. walk)
|
Rest
|
5 miles easy (run nonstop or 3 min. run/ 1 min. walk)
|
Rest
|
9 Miles
|
4
|
25 min. cross-training
|
2 miles easy (run nonstop or 5 min. run/1 min. walk)
|
25 min. cross-training
|
3 miles easy (run nonstop or 5 min. run/1 min. walk)
|
Rest
|
3 miles easy (run nonstop or 5 min. run/1 min. walk)
|
Rest
|
8 Miles
|
5
|
35 min. cross-training
|
2 miles easy (run nonstop or 5 min. run/1 min. walk)
|
35 min. cross-training
|
3 miles easy (run nonstop or 5 min. run/1 min. walk)
|
Rest
|
6 miles easy (run nonstop or 5 min. run/1 min. walk)
|
Rest
|
11 Miles
|
6
|
35 min. cross-training
|
2 miles easy (run nonstop or 5 min. run/1 min. walk)
|
35 min. cross-training
|
3 miles easy (run nonstop or 5 min. run/1 min. walk)
|
Rest
|
7 miles easy (run nonstop or 5 min. run/1 min. walk)
|
Rest
|
12 Miles
|
7
|
35 min. cross-training
|
3 miles easy (run nonstop or 7 min. run/1 min. walk)
|
35 min. cross-training
|
3 miles easy (run nonstop or 7 min. run/1 min. walk)
|
Rest
|
8 miles easy (run nonstop or 7 min. run/1 min. walk)
|
Rest
|
14 Miles
|
8
|
40 min. cross-training
|
3 miles easy (run nonstop or 7 min. run/1 min. walk)
|
40 min. cross-training
|
3 miles easy (run nonstop or 7 min. run/1 min. walk)
|
Rest
|
4 miles easy (run nonstop or 7 min. run/1 min. walk)
|
Rest
|
10 Miles
|
9
|
40 min. cross-training
|
3 miles easy (run nonstop or 7 min. run/1 min. walk)
|
40 min. cross-training
|
4 miles easy (run nonstop or 7 min. run/1 min. walk)
|
Rest
|
9 miles easy (run nonstop or 7 min. run/1 min. walk)
|
Rest
|
16 Miles
|
10
|
45 min. cross-training
|
3 miles easy (run nonstop or 7 min. run/1 min. walk)
|
45 min. cross-training
|
4 miles easy (run nonstop or 7 min. run/1 min. walk)
|
Rest
|
10 miles easy (run nonstop or 7 min. run/1 min. walk)
|
Rest
|
17 Miles
|
11
|
35 min. cross-training
|
3 miles easy (run nonstop or 7 min. run/1 min. walk)
|
35 min. cross-training
|
3 miles easy (run nonstop or 7 min. run/1 min. walk)
|
Rest
|
5 miles easy (run nonstop or 7 min. run/1 min. walk)
|
Rest
|
11 Miles
|
12
|
25 min. cross-training
|
3 miles easy (run nonstop or 7 min. run/1 min. walk)
|
25 min. cross-training
|
2 miles easy (run nonstop or 7 min. run/1 min. walk)
|
Rest
|
Rest
|
Race day!
|
18.1 Miles
|
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