TRAINING PROGRAM

JANUARY

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1-6 - WO 7km WO 7km REST 10-14km
7-13 REST WO 7km - 7km? REST 10-14km
14-20 REST WO 7km WO 7km MC MC
21-27 MC WO 7km WO 7km REST 5km
28-31 2hr run REST MR REST - - -

FEBRUARY

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1-3 - - - - MR REST 5km?
4-10 WO? REST MR? WO MR REST 10-14km?
11-17 WO REST MR WO MR REST 10-14km
18-24 WO REST MR WO MR REST 5km
25-28 3hr run REST 7-10km WO - - -

MARCH

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1-3 - - - - MR REST 10-14km
4-10 WO REST MR WO MR REST 10-14km
11-17 WO REST MR WO MR REST 10-14km
18-24 WO REST MR WO MR REST 5km
25-31 2hr run REST 7km WO MR REST 5km

APRIL

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1-7 3hr run REST 7-10km WO MR REST 10-14km
8-14 WO REST MR WO MR REST/T1E 10-14km
15-21 REST 10km REST 7-14km 7-10km REST 3hr run
22-28 WO REST 7-10km REST 7-10km REST RACE DAY
29-30 - - - - - - -

KEY:
WO – Workout (push-ups, squats, fitbit exercises, odd sprints)
MC – Music Camp
MR – Morning Run (Charty/Bankwood/7km)

FOOD:
JAN – Trial 2 meals a day (skip breakfast) (review for term 1)
Eat low processed/low sugar/high protein/mid carb