Week Sat Sun Mon Tues Wed Thurs Fri

2.4 km 2.4 km 30 min

1 Rest 4.8 km run Rest 4.8 km run
run run walk
2.4 km 2.4 km 35 min
2 Rest 4.8 km run Rest 5.6 km run
run run walk
2.4 km 2.4 km 40 min
3 Rest 4.8 km run Rest 4.8 km run
run run walk
3.2 km 8.1 km 30 min
4 Rest 4.8 km run Rest 6.4 km run
run run walk
3.2 km 3.2 km 45 min
5 Rest 4.8 km run Rest 4.8 km run
run run walk
3.2 km 3.2 km 30 min
6 Rest 4.8 km run Rest 4.8 km run
run run walk
3.2 km 3.2 km 50 min
7 Rest 4.8 km run Rest 4.8 km run
run run walk
3.2 km 3.2 km 30 min
8 Rest 4.8 km run Rest 8.1 km run
run run walk
3.2 km 55 min
9 Rest 4.8 km run 4 km run Rest 4.8 km run
run walk
3.2 km 30 min
10 Rest 4.8 km run 4 km run Rest 8.1 km run
run walk
4.8 km 4.8 km 60 min
11 Rest 4.8 km run Rest 4.8 km run
run run walk
4.8 km 4.8 km 30 min
12 Rest 4.8 km run Rest 9.7 km run
run run walk
4.8 km 4.8 km
13 Rest 4.8 km run Rest 9.7 km run Cross
run run
4.8 km 4.8 km 11.3 km
14 Rest 4.8 km run Rest Cross
run run run
4.8 km 4.8 km
15 Rest 6.4 km run Rest 8.1 km run Cross
run run
4.8 km 4.8 km 14.5 km
1 Rest 6.4 km run Rest Cross
run run run
4.8 km 4.8 km 16.1 km
17 Rest 8.1 km run Rest Cross
run run run
4.8 km 4.8 km 11.3 km
18 Rest 8.1 km run Rest Cross
run run run
4.8 km 4.8 km 19.3 km
19 Rest 9.7 km run Rest Cross
run run run
4.8 km 4.8 km 20.9 km
20 Rest 9.7 km run Rest Cross
run run run
Week Sat Sun Mon Tues Wed Thurs Fri
4.8 km 11.3 km 6.4 km 16.1 km
21 Rest Rest Cross
run run run run
4.8 km 11.3 km 6.4 km 24.1 km
22 Rest Rest Cross
run run run run
6.4 km 12.9 km 6.4 km 25.8 km
23 Rest Rest Cross
run run run run
6.4 km 12.9 km 8.1 km 19.3 km
24 Rest Rest Cross
run run run run
6.4 km 14.5 km 8.1 km
25 Rest Rest 29 km run Cross
run run run
8.1 km 14.5 km 8.1 km 22.5 km
26 Rest Rest Cross
run run run run
8.1 km 16.1 km 8.1 km 32.1 km
27 Rest Rest Cross
run run run run
8.1 km 12.9 km 6.4 km 19.3 km
28 Rest Rest Cross
run run run run
6.4 km 4.8 km 12.9 km
29 Rest 9.7 km run Rest Cross
run run run
4.8 km 3.2 km
30 Rest 6.4 km run Rest Rest Marathon
run run