13-Week Run Program

Week
1

10

11

12

13

Session
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3

Duration(min.)
42
48
48
42
48
54
45
45
54
44
52
44
48
51
54
41
43
43
30
30
35
33
30
35
41
46
46
46
51
51
40
45
40
56
61
40
35
40
60

Run(min.)
4
4
4
5
5
5
7
7
7
10
12
10
15
16
17
20
22
22
30
30
35
33
30
35
30
30
30
35
30
30
40
45
40
45
45
24
35
40
60

Walk(min.)
2
2
2
1
1
1
2
2
2
1
1
1
1
1
1
1
1
1

Repetition
7
8
8
7
8
9
5
5
6
4
4
4
3
3
3

Run(min.)

20
20
20

1
1
1
1
1
1

10
15
15
10
20
20

1
1
1

10
15
15