Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week #1 2A Off 2A Off Off 2A Off 6
Week #2 2B Off 2B Off Off 2B Off 6
Week #3 2C Off 2C Off Off 2C Off 6
Week #4 2D Off 2D Off Off 3E Off 7
Week #5 2F Off 2F Off Off 3G Off 7
Week #6 3G Off 3G Off 2F 3H Off 11
Week #7 3H Off 3H Off 3G 4I Off 13
Week #8 3H Off 2 Off 3H 4I Off 12
Week #9 2 Off 3J Off 2 5K Off 12
Week #10 2.5 Off 3J Off 2.5 5K Off 13
Week #11 2.5 Off 4L Off 2.5 5K Off 14 © Digital Running Club
Week #12 2 Off 3 Off 2 5M Off 12 www.digitalrunning.com
Week #13 3 Off 4N Off 3 6O Off 16
Week #14 3 Off 4N Off 3 6O Off 16
Week #15 3 Off 4N Off 3 7P Off 17
Week #16 3 Off 4N Off 3 7P Off 17
Week #17 3 Off 4N Off 3 8Q Off 18
Week #18 3 Off 5R Off 3 8Q Off 19
Week #19 3 Off 5R Off 3 9S Off 20
Week #20 3 Off 6T Off 3 9S Off 21
Week #21 3 Off 6T Off 3 10U Off 22
Week #22 3 Off 8V Off 3 10U Off 24
Week #23 3 Off 6T Off 3 12W Off 24
Week #24 3 Off 3 Off Off 2 13.1 - Race 21.1
A Warm up with a 5 minute walk, then jog 30 seconds and walk 60 seconds until you’ve gone 2 miles.
B Warm up with a 5 minute walk, then jog 60 seconds and walk 90 seconds until you’ve gone 2 miles.
C Warm up with a 5 minute walk, then jog 90 seconds and walk 90 seconds until you’ve gone 2 miles.
D Jog 90 seconds and walk 60 seconds until you’ve gone 2 miles
E Jog 90 seconds and walk 60 seconds until you’ve gone 3 miles
F Jog ¼ mile, walk ¼ mile - repeat 3 more times for a total of 2 miles.
G Jog ¼ mile, walk ¼ mile - repeat 5 more times for a total of 3 miles.
H Jog ½ mile, walk ¼ mile - repeat 3 more times for a total of 3 miles.
I Jog ¾ mile, walk ¼ mile - repeat 3 more times for a total of 4 miles.
J Run 1 mile, rest 3 minutes – repeat 2 more times for a total of 3 miles.
K Jog ¾ mile, walk ¼ mile – repeat 4 more times for a total of 5 miles.
L Run 1 mile, rest 3 minutes – repeat 3 more times for a total of 4 miles.
M Jog 1 mile, walk ¼ mile – repeat 3 more times for a total of 5 miles.
N Run 2 miles, rest 3 minutes – repeat 1 more t