Week #1

Week #2
Week #3
Week #4
Week #5
Week #6
Week #7
Week #8
Week #9
Week #10
Week #11
Week #12
Week #13
Week #14
Week #15
Week #16
Week #17
Week #18
Week #19
Week #20
Week #21
Week #22
Week #23
Week #24
Week #25
Week #26
Week #27
Week #28
Week #29
Week #30
Week #31
Week #32
Week #33
Week #34
Week #35
Week #36
Week #37
Week #38
Week #39
Week #40
Week #41
Week #42
Week #43
Week #44
Week #45
Week #46
Week #47
Week #48
Week #49
Week #50
Week #51
Week #52

Monday
2A
2B
2C
2D
2F
3G
3H
3H
2
2.5
2.5
2
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
4
3
3
4
3
3
3
3
3
3
3
3
4
4
4
4
4
3
3
3
3
3

Tuesday
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off

Wednesday
2A
2B
2C
2D
2F
3G
3H
2
3J
3J
4L
3
4N
4N
4N
4N
4N
5O
5O
6P
6P
8Q
6P
6P
6P
6P
4
4
6R
6R
6R
6R
6R
6R
8Q
8Q
8S
8S
8S
8S
8S
8S
5
5
5
5
6
6
6
6
6
3

Thursday
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off

Friday
Off
Off
Off
Off
Off
2F
3G
3H
2
2.5
2.5
2
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
4
3
3
3
3
3
3
3
3
3
3
3
3
4
3
3
3
3
Off

Saturday
2A
2B
2C
3E
3G
3H
4I
4I
5K
5K
5K
5M
6*
6*
7*
7*
8*
8*
9*
9*
10*
10*
12*
12*
13*
13*
14*
14*
12*
15*
15*
16*
16*
12*
17*
17*
14*
18*
18*
19*
19*
16*
20*
21*
22*
22*
18*
23*
24*
18*
12*
3*

Sunday
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Off
Race (26.2)

Total
6
6
6
7
7
11
13
12
12
13
14
12
16
16
17
17
18
19
20
21
22
24
24
24
25
25
24
24
24
27
28
28
28
26
31
31
28
32
32
33
33
30
32
33
34
34
32
35
36
30
24
35.2

Digital Running Club digitalrunning.com

Digital Running Club

www.digitalrunning.com

Jog 1 mile and walk 1 minute until youve completed the prescribed distance.
Warm up with a 5 minute walk, then jog 30 seconds and walk 60 seconds until
youve gone 2 miles.
B
Warm up with a 5 minute walk, then jog 60 seconds and walk 90 seconds until
youve gone 2 miles.
C
Warm up with a 5 minute walk, then jog 90 seconds and walk 90 seconds until
youve gone 2 miles.
D
Jog 90 seconds and walk 60 seconds until youve gone 2 miles
E
Jog 90 seconds and walk 60 seconds until youve gone 3 miles
F
Jog mile, walk mile - repeat 3 more times for a total of 2 miles.
G
Jog mile, walk mile - repeat 5 more times for a total of 3 miles.
H
Jog mile, walk mile - repeat 3 more times for a total of 3 miles.
I
Jog mile, walk 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 mile, walk 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 mile repeat 3 more times for a total of 5 miles.
N
Run 2 miles, rest 3 minutes repeat 1 more time for a total of 4 miles.
O
Run 1 mile, rest 2 minutes repeat 4 more times for a total of 5 miles.
P
Run 2 miles, rest 2 minutes repeat 2 more times for a total of 6 miles.
Q
Run 2 miles and rest 3 minutes repeat 3 more times for a total of 8 miles.
R
Run 3 miles and rest 3 minutes 1 repeat 1 more time for a total of 6 miles.
S
Run 4 miles and rest 3 minutes repeat 1 more time for a total of 8 miles.
A

Digital Running Club

www.digitalrunning.com