Week

Monday

Tuesday

Thursda
y
2.5 mi

Friday

2 mi

Wednesd
ay
Rest

Rest

Rest

2 miles

Rest

3 mi

CT or
Rest

4 mi

Rest

2.5 mi

CT

3 mi

Rest

5 mi

Rest

3 mi

CT

4 mi

Rest

6 mi

Rest

3 mi

CT

3 mi

Rest

7 mi

Rest

4 mi

CT

4 mi

Rest

8 mi

Rest

4 mi

Rest

4 mi

CT

9 mi

Rest

4 mi

CT

3 mi

Rest

10 mi

9
10

Rest
30 min
EZ run
or crosstrain
Rest

5 mi
4 mi

CT
Rest

4 mi
3 mi

Rest
CT

11 mi
12 mi

CT

Rest

3 mi

CT

5 mi

11

Rest

Saturda
y
3 mi

Sunday
20-30
min EZ
run or
crosstrain
20-30
min EZ
run or
crosstrain
20-30
min EZ
run or
crosstrain
20-30
min EZ
run or
crosstrain
30 min
EZ run
or crosstrain
30 min
EZ run
or crosstrain
30 min
EZ run
or crosstrain
30 min
EZ run
or crosstrain
Rest
30 min
EZ run
or crosstrain
30 min
EZ run

12

Rest

2 mi

20
minutes

Rest

20
minutes

Race
Day!

or crosstrain
Rest
Day!