Plan. Train. Achieve. For all runners.
Day | Miles | Details | ||
---|---|---|---|---|
1 | Mon | 1.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
2 | Tues | 1.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
3 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
4 | Thurs | 1.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
5 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
6 | Sat | 3.5 | In prepping for your long runs that will occur during the endurance build phase, we are… | view |
7 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
8 | Mon | 1.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
9 | Tues | 1.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
10 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
11 | Thurs | 1.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
12 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
13 | Sat | 3.5 | In prepping for your long runs that will occur during the endurance build phase, we are… | view |
14 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
15 | Mon | 1.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
16 | Tues | 2.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
17 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
18 | Thurs | 1.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
19 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
20 | Sat | 4.5 | In prepping for your long runs that will occur during the endurance build phase, we are… | view |
21 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
22 | Mon | 2.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
23 | Tues | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
24 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
25 | Thurs | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
26 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
27 | Sat | 5.0 | Long Run - Continue with the formula: run 9 minutes and walk 1 minute, run 9 minutes and… | view |
28 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
29 | Mon | 2.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
30 | Tues | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
31 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
32 | Thurs | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
33 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
34 | Sat | 6.5 | Long Run - Continue with the formula: run 9 minutes and walk 1 minute, run 9 minutes and… | view |
35 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
36 | Mon | 2.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
37 | Tues | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
38 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
39 | Thurs | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
40 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
41 | Sat | 8.0 | Long Run - Make sure you hydrate on your runs especially as your runs get longer.… | view |
42 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
43 | Mon | 2.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
44 | Tues | 4.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
45 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
46 | Thurs | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
47 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
48 | Sat | 9.5 | Long Run - Make sure you hydrate on your runs especially as your runs get longer.… | view |
49 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
50 | Mon | 2.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
51 | Tues | 4.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
52 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
53 | Thurs | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
54 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
55 | Sat | 11.0 | Long Run - Make sure you hydrate on your runs especially as your runs get longer.… | view |
56 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
57 | Mon | 2.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
58 | Tues | 4.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
59 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
60 | Thurs | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
61 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
62 | Sat | 13.0 | Long Run - Start introducing gels in to your run for fuel at these longer distances.… | view |
63 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
64 | Mon | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
65 | Tues | 5.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
66 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
67 | Thurs | 4.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
68 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
69 | Sat | 14.5 | Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… | view |
70 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
71 | Mon | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
72 | Tues | 5.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
73 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
74 | Thurs | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
75 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
76 | Sat | 16.0 | Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… | view |
77 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
78 | Mon | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
79 | Tues | 7.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
80 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
81 | Thurs | 5.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
82 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
83 | Sat | 17.5 | Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… | view |
84 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
85 | Mon | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
86 | Tues | 7.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
87 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
88 | Thurs | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
89 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
90 | Sat | 14.0 | Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… | view |
91 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
92 | Mon | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
93 | Tues | 7.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
94 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
95 | Thurs | 5.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
96 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
97 | Sat | 18.5 | Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… | view |
98 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
99 | Mon | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
100 | Tues | 7.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
101 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
102 | Thurs | 6.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
103 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
104 | Sat | 14.0 | Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… | view |
105 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
106 | Mon | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
107 | Tues | 6.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
108 | Weds | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
109 | Thurs | 4.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
110 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
111 | Sat | 19.0 | Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… | view |
112 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
113 | Mon | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
114 | Tue | 6.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
115 | Wed | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
116 | Thu | 7.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
117 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
118 | Sat | 14.0 | Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… | view |
119 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
120 | Mon | 3.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
121 | Tue | 6.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
122 | Wed | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
123 | Thu | 4.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
124 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
125 | Sat | 19.0 | Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… | view |
126 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
127 | Mon | 3.0 | For the next 3 weeks you will be reducing (tapering) your weekly mileage to enable your… | view |
128 | Tue | 6.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
129 | Wed | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
130 | Thu | 5.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
131 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
132 | Sat | 14.0 | Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… | view |
133 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
134 | Mon | 2.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
135 | Tue | 6.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
136 | Wed | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
137 | Thu | 4.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
138 | Fri | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
139 | Sat | 12.0 | Long Run - Include gels in your nutrition plan to fuel yourself during longer distances… | view |
140 | Sun | 0.0 | Rest day. No exercise. | view |
Day | Miles | Details | ||
---|---|---|---|---|
141 | Mon | 2.5 | For the next 3 weeks you will be reducing (tapering) your weekly mileage to enable your… | view |
142 | Tue | 2.5 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
143 | Wed | 0.0 | This is a recovery day where you should do aerobic exercise such as bike, swim, spin… | view |
144 | Thu | 2.0 | Run at a steady, consistent pace. You should be able to have a conversation while… | view |
145 | Fri | 0.0 | Rest day. | view |
146 | Sat | 1.5 | Do a light 1.5 mile run or walk to keep the body loose. | view |
147 | Sun | 26.2 | Good luck on your race today! But if you complete this plan you don't need luck as… | view |