TUE
WED
THU
SAT
SUN
WEEK
MOD
MOD
MOD
LONG
MOD LONG
1
20
T-1
20
40
35
2
25
T-2
25
50
40
3
30
T-3
30
60
50
4
OFF
15
OFF
30
30
5
25
T-1 +5
25
50
40
6
30
T-2 +5
30
60
50
7
35
T-3 +5
35
MAX
MAX
8
OFF
15
OFF
30
30
9
30
T-1 +10
30
60
50
10
35
T-2 +10
35
MAX
MAX
11
40
T-3 +10
40
MAX
MAX
12
OFF
15
OFF
30
30
TEMPOS
Run
Tempo
Run
T-1
10 minutes
5x1 minutes,
3-minute recovery
5 minutes
T-2
10 minutes
4x2 minutes,
3-minute recovery
5 minutes
T-3
10 minutes
4x3 minutes,
3-minute recovery
5 minutes
***On tempos the +5 and +10 are added time at the start or end of the run
- your preference.
Rules:
● You MUST run/walk/hike 2x a week minimum
● All LONG days should be runs unless BAD weather. If so, do a BRICK
which is the goal to hit your cumulative total cardio time with 2 forms
of cardio - running and elliptical, running and treadmill, treadmill and
elliptical, etc.
● THURSDAY can be BRICKS, HIKING, or even CARDIO if you want. It’s
optimal to RUN on this day and SUNDAY.
● Runs can be walk-run combinations until conditioning is built. Run at
CONVERSATIONAL PACE ONLY. You are training not sprinting.
● After week 12 you repeat the week 9-12 cycle. “MAX” days are at your
discretion. Don’t get hurt but run as far as you feel like on that day
hitting the minimum. Go two hours if you feel like a rock star.
● Tempo runs - This is one speed lower than a sprint. Something you
can sustain.