Focus is on Building Endurance & Efficiency
Week 1
- Monday: 30:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 2 Miles of 2:00 Run/1:00 Walk
- Wednesday: 40:00 of Cardio Cross- Training
- Thursday: 2 Miles of 2:00 Run/1:00 Walk
- Friday: Rest (from Running)
- Saturday: 3 miles of 3:00 Run, 1:00 Walk
- Sunday: REST
Week 2
- Monday: 30:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 2 Miles of 2:00 Run/1:00 Walk
- Wednesday: 40:00 of Cardio Cross- Training
- Thursday: 2 Miles of 2:00 Run/1:00 Walk
- Friday: Rest (from Running)
- Saturday: 3 miles of 3:00 Run, 1:00 Walk
- Sunday: REST
Week 3
- Monday: 30:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 2 Miles of 2:00 Run/1:00 Walk
- Wednesday: 30:00 of Cardio Cross- Training
- Thursday: 2 Miles of 2:00 Run/1:00 Walk
- Friday: Rest (from Running)
- Saturday: 3 miles of 3:00 Run, 1:00 Walk
- Sunday: REST
Week 4
- Monday: 40:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 2.5 Miles of 4:00 Run/1:00 Walk
- Wednesday: 40:00 of Cardio Cross- Training
- Thursday: 2.5 Miles of 4:00 Run/1:00 Walk
- Friday: Rest (from Running)
- Saturday: 4 miles of 5:00 Run, 1:00 Walk
- Sunday: REST
Week 5
- Monday: 40:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 2.5 Miles of 4:00 Run/1:00 Walk
- Wednesday: 40:00 of Cardio Cross- Training
- Thursday: 2.5 Miles of 4:00 Run/1:00 Walk
- Friday: Rest (from Running)
- Saturday: 4 miles of 5:00 Run, 1:00 Walk
- Sunday: REST
Week 6
- Monday: 45:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 3.0 Miles of 5:00 Run/1:00 Walk
- Wednesday: 45:00 of Cardio Cross- Training
- Thursday: 3.0 Miles of 5:00 Run/1:00 Walk
- Friday: Rest (from Running)
- Saturday: 5 miles of 5:00 Run, 1:00 Walk
- Sunday: REST
Week 7
- Monday: 50:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 3.0 Miles of 5:00 Run/1:00 Walk
- Wednesday: 50:00 of Cardio Cross- Training
- Thursday: 3.0 Miles of 5:00 Run/1:00 Walk
- Friday: Rest (from Running)
- Saturday: 6 miles of 5:00 Run, 1:00 Walk
- Sunday: REST
Week 8
- Monday: 50:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 3.0 Miles of 5:00 Run/1:00 Walk
- Wednesday: 50:00 of Cardio Cross- Training
- Thursday: 3.0 Miles of 5:00 Run/1:00 Walk
- Friday: Rest (from Running)
- Saturday: 6.5 miles of 5:00 Run, 1:00 Walk
- Sunday: REST
Week 9
- Monday: 55:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 3.5 Miles of 5:00 Run/1:00 Walk
- Wednesday: 55:00 of Cardio Cross- Training
- Thursday: 3.5 Miles of 5:00 Run/1:00 Walk
- Friday: Rest (from Running)
- Saturday: 7 miles
- Sunday: REST
Week 10
- Monday: 55:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 3.5 Miles of 5:00 Run/1:00 Walk
- Wednesday: 55:00 of Cardio Cross- Training
- Thursday: 3.5 Miles of 5:00 Run/1:00 Walk
- Friday: Rest (from Running)
- Saturday: 8 miles of 5:00 Run, :90 Walk
- Sunday: REST
Week 11
- Monday: 60:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 4.0 Miles of steady running
- Wednesday: 60:00 of Cardio Cross- Training
- Thursday: 4.0 Miles of steady running
- Friday: Rest (from Running)
- Saturday: 9 miles of 5:00 Run, :90 Walk
- Sunday: REST
Week 12
- Monday: 60:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 4.0 Miles of steady running
- Wednesday: 60:00 of Cardio Cross- Training
- Thursday: 4.0 Miles of steady running
- Friday: Rest (from Running)
- Saturday: 9 miles of 5:00 Run, :90 Walk
- Sunday: REST
Week 13
- Monday: 60:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 4.5 Miles of steady running
- Wednesday: 60:00 of Cardio Cross- Training
- Thursday: 4.5 Miles of steady running
- Friday: Rest (from Running)
- Saturday: 10 miles of 6:00 Run, 2:00 Walk
- Sunday: REST
Week 14
- Monday: 60:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 5.0 Miles of steady running
- Wednesday: 60:00 of Cardio Cross- Training
- Thursday: 5.0 Miles of steady running
- Friday: Rest (from Running)
- Saturday: 11 miles of 6:00 Run, 2:00 Walk
- Sunday: REST
Week 15 (TAPER)
- Monday: 45:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 5.0 Miles of steady running
- Wednesday: 45:00 of Cardio Cross- Training
- Thursday: 5.0 Miles of steady running
- Friday: Rest (from Running)
- Saturday: 8 miles
- Sunday: REST
Week 16 (RACE WEEK!)
- Monday: 45:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc)
- Tuesday: 5.0 Miles of steady running
- Wednesday: 30:00 of Cardio Cross- Training
- Thursday: 2.0 Miles of steady running
- Friday: Rest (from Running)
- Saturday: Race Half Marathon! 🙂
- Sunday: REST