|
WEEK
|
MONDAY
|
TUESDAY
|
WEDNESDAY
|
THURSDAY
|
FRIDAY
|
SATURDAY
|
SUNDAY
|
| 1 |
off |
40 minutes |
30 minutes |
60 minutes |
30 minutes |
30 minutes & 3x strides |
90 minutes |
| 2 |
off |
50 minutes |
30 minutes |
60 minutes |
off |
30 minutes & 5x strides |
1.75 hours |
| 3 |
off |
60minutes over long hills |
30 minutes |
65 minutes |
off |
30 minutes & 5x strides |
2 hours |
| 4 |
off |
50 minutes over long hills |
30 minutes |
65 minutes |
20 minutes |
30 minutes & 5x strides |
2.25 hours |
| 5 |
off |
50 minutes over long hills |
30 minutes |
70 minutes |
30 minutes |
30 minutes & 5x strides |
2 hours |
| 6 |
35 minutes |
50 minutes over long hills |
30 minutes |
75 minutes |
off |
30 minutes & 5x strides |
2.25 hours |
| 7 |
off |
50 minutes over long hills |
30 minutes |
70 minutes |
30 minutes |
30 minutes & 5x strides |
2 hours (last 30 minutes moderate) |
| 8 |
30 minutes |
60 minutes over long hills |
30 minutes |
80 minutes |
30 minutes |
30 minutes & 5x strides |
2.25 hours |
| 9 |
off |
60 minutes over long hills |
30 minutes |
80 minutes |
30 minutes |
40 minutes & 5x strides |
2 hours (last 45 minutes moderate) |
| 10 |
35 minutes |
50 minutes over long hills (moderate
intensity) |
30 minutes |
80 minutes |
40 minutes |
30 minutes & 5x strides |
2.25 hours |
| 11 |
off |
50 minutes over long hills (moderate
intensity) |
40 minutes |
85 minutes |
40 minutes |
40 minutes & 5x strides |
2 hours (last 60 minutes moderate) |
| 12 |
35 minutes |
50 minutes over long hills (moderate
intensity) |
30 minutes |
90 minutes |
40 minutes |
30 minutes & 5x strides |
2.5 hours |
| 13 |
off |
50 minutes over long hills (moderate
intensity) |
40 minutes |
90 minutes (middle 20 minutes at moderate
pace) |
40 minutes |
40 minutes & 5x strides |
2 hours (last 75 minutes moderate) |
| 14 |
35 minutes |
60 minutes over long hills (moderate
intensity) |
30 minutes |
90 minutes (middle 20 minutes at moderate
pace) |
40 minutes |
30 minutes & 5x strides |
2.75 hours |
| 15 |
off |
50 minutes over long hills (easyintensity) |
40 minutes |
90 minutes (middle 30 minutes at moderate
pace) |
30 minutes |
40 minutes & 5x strides |
2 hours (last 90 minutes moderate) |
| 16 |
30 minutes |
60 minutes over long hills (moderate
intensity) |
30 minutes |
60 minutes very easy |
20 minutes |
20 minutes & 5x strides |
3 hours |
| 17 |
off |
50 minutes over long hills (easy
intensity) |
35 minutes |
75 minutes |
40 minutes |
30 minutes & 5x strides |
2 hours (hard effort last 60 minutes) |
| 18 |
off |
30 minutes |
45 minutes & strides |
10 miles (comfortably hard effort) |
30 minutes |
45 minutes & strides |
2 hours (last 90 minutes at moderate pace) |
| 19 |
20 minutes |
40 minutes |
50 minutes over long hills (moderate
intensity) |
20 minutes |
20 minutes & 5x strides |
3 mile time trial or 5k race |
20 minutes very easy |
| 20 |
off |
60 minutes |
20 minutes |
20 minutes & 5x strides |
off |
20 minutes & a few strides |
MARATHON |
Consult with your physician before starting any exercise program.
