running program

FOR ABSOLUTE BEGINNERS

ST = S T R E N GT H T R A IN IN G C W = C A R D IO WA LK M = MILE

WEEK M ON T UE WE D TH U R FR I SAT SUN

1 ST 1 M /C W 1M/C W 1.5M/C W REST 1M/C W 2M/ CW

2 ST 2 M /C W 1M/C W 2M/C W REST 2M/C W 2.5M / CW

3 ST 2 M /C W 1M/C W 2M/C W REST 2M/C W 3M/ CW

2 MIN CW 2 MIN CW 2 MIN CW 3 MIN CW 2 MIN CW

4 ST 1 MIN RUN 1 MIN RUN 2 MIN RUN REST 3 MIN RUN 4 MIN RUN
REPEAT 1M REPEAT 1M REPEAT 1M REPEAT 2M REPEAT 3M
1 MIN CW 1 MIN CW 1 MIN CW 1 MIN CW
5 ST 5 MIN RUN 5 MIN RUN 6 MIN RUN REST 8 MIN RUN 1M RUN
REPEAT 1M REPEAT 1M REPEAT 1M REPEAT 2M

6 ST 1M RUN 1M RUN 1.5M R U N REST 1.5M R U N 2M RUN

+ ST

7 ST 1M RUN 2M RUN 2.5M R U N REST 2.5M R U N 3M RUN

+ ST

8 ST 3M RUN 2M RUN 3M R U N REST REST 5K RACE

+ ST 3.1 M

9 ST 3 .5 M R U N 2M RUN 3.5M R U N REST 45 MIN 4.5M RUN

+ ST CROSS TRAIN

10 ST 4M RUN 2M RUN 4M R U N REST 50 MIN 5M RUN

+ ST CROSS TRAIN

11 ST 4M RUN 3M RUN 4.5M R U N REST REST 10K RACE

+ ST 6.2 M

12 ST 4 .5 M R U N 3M RUN 4.5M R U N REST 60 MIN

7M RUN
+ ST CROSS TRAIN

13 ST 4 .5 M R U N 3M RUN 4.5M R U N REST 60 MIN

8M RUN
+ ST CROSS TRAIN

14 ST 5M RUN 3M RUN 5M R U N REST 60 MIN 9M RUN

+ ST CROSS TRAIN

15 ST 5M RUN 3M RUN 5M R U N REST 60 MIN 10M RUN

+ ST CROSS TRAIN

16 ST 5M RUN 3M RUN 5M R U N REST 60 MIN 11M RUN

+ ST CROSS TRAIN

17 ST 5M RUN 3M RUN 5M R U N REST 60 MIN 12M RUN

+ ST CROSS TRAIN

HALF
18 ST 4M RUN 2M RUN 1M R U N REST REST MARATHON
13.1 M