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3 Day Phase » Week 1 » 4.3 miles
Day Miles Details
1 Mon 1.3 1:4... Alternate between running and walking with the following formula: run 1 minute and… view
2 Tues 0.0 Recovery day - complete some strength work and stretches. view
3 Weds 0.0 Recovery day - complete some strength work and stretches. view
4 Thurs 1.5 1:4... Continue with this weeks run to walk ratio: run 1 minute and then walk 4 minutes,… view
5 Fri 0.0 Recovery day - complete some strength work and stretches. view
6 Sat 1.5 1:4... Continue with this weeks run to walk ratio: run 1 minute and then walk 4 minutes,… view
7 Sun 0.0 Rest day - no workout necessary. view
3 Day Phase » Week 2 » 4.8 miles
Day Miles Details
8 Mon 1.3 2:3... Let's keep this method going but we are going to increase your running time… view
9 Tues 0.0 Recovery day - complete some strength work and stretches. view
10 Weds 0.0 Recovery day - complete some strength work and stretches. view
11 Thurs 1.5 2:3... Continue with this weeks run to walk ratio: run 2 minutes and then walk 3 minutes… view
12 Fri 0.0 Recovery day - complete some strength work and stretches. view
13 Sat 2.0 2:3... Continue with this weeks run to walk ratio: run 2 minutes and then walk 3 minutes… view
14 Sun 0.0 Rest day - no workout necessary. view
4 Day Phase » Week 3 » 6.0 miles
Day Miles Details
15 Mon 1.3 This week we are moving to 4 runs a week from 3 runs a week! Also, we're going to… view
16 Tues 0.0 Recovery day - complete some strength work and stretches. view
17 Weds 1.3 3:2... Continue with this weeks run to walk ratio: run 2 minutes and then walk 3 minutes… view
18 Thurs 1.5 3:2... Continue with this weeks run to walk ratio: run 2 minutes and then walk 3 minutes… view
19 Fri 0.0 Recovery day - complete some strength work and stretches. view
20 Sat 2.0 3:2... Continue with this weeks run to walk ratio: run 2 minutes and then walk 3 minutes… view
21 Sun 0.0 Rest day - no workout necessary. view
4 Day Phase » Week 4 » 6.8 miles
Day Miles Details
22 Mon 1.3 4:1... This week we are stepping up the run-walk cycle: run 4 minutes and then walk 1… view
23 Tues 0.0 Recovery day - complete some strength work and stretches. view
24 Weds 1.0 4:1... Continue with this weeks run to walk ratio: run 4 minutes and then walk 1 minute,… view
25 Thurs 2.0 4:1... Continue with this weeks run to walk ratio: run 4 minutes and then walk 1 minute,… view
26 Fri 0.0 Recovery day - complete some strength work and stretches. view
27 Sat 2.5 4:1... Continue with this weeks run to walk ratio: run 4 minutes and then walk 1 minute,… view
28 Sun 0.0 Rest day - no workout necessary. view
4 Day Phase » Week 5 » 7.5 miles
Day Miles Details
29 Mon 1.5 5:1... Welcome to week 5! During this week you will be running a total of 25 minutes on… view
30 Tues 0.0 Recovery day - complete some strength work and stretches. view
31 Weds 1.3 5:1... Continue with this weeks run to walk ratio: run 5 minutes and then walk 1 minute,… view
32 Thurs 2.3 5:1... Continue with this weeks run to walk ratio: run 5 minutes and then walk 1 minute,… view
33 Fri 0.0 Recovery day - complete some strength work and stretches. view
34 Sat 2.5 5:1... Continue with this weeks run to walk ratio: run 5 minutes and then walk 1 minute,… view
35 Sun 0.0 Rest day - no workout necessary. view
5 Day Phase » Week 6 » 9.5 miles
Day Miles Details
36 Mon 1.8 6:2... Congrats, you made it to week 6, which means phase change - we are now going to… view
37 Tues 1.3 6:2... Continue with this weeks run to walk ratio: run 6 minutes and then walk 2 minutes… view
38 Weds 1.8 6:2... Continue with this weeks run to walk ratio: run 6 minutes and then walk 2 minutes… view
39 Thurs 0.0 Recovery day - complete some strength work and stretches. view
40 Fri 2.0 6:2... Continue with this weeks run to walk ratio: run 6 minutes and then walk 2 minutes… view
41 Sat 2.8 6:2... Continue with this weeks run to walk ratio: run 6 minutes and then walk 2 minutes… view
42 Sun 0.0 Rest day - no workout necessary. view
5 Day Phase » Week 7 » 10.5 miles
Day Miles Details
43 Mon 1.5 7:3... 1 month until you complete the plan! These are the times (or earlier) you may… view
44 Tues 1.8 7:3... Continue with this weeks run to walk ratio: run 7 minutes and then walk 3 minutes… view
45 Weds 2.5 7:3... Continue with this weeks run to walk ratio: run 7 minutes and then walk 3 minutes… view
46 Thurs 0.0 Recovery day - complete some strength work and stretches. view
47 Fri 2.0 7:3... Continue with this weeks run to walk ratio: run 7 minutes and then walk 3 minutes… view
48 Sat 2.8 7:3... Continue with this weeks run to walk ratio: run 7 minutes and then walk 3 minutes… view
49 Sun 0.0 Rest day - no workout necessary. view
5 Day Phase » Week 8 » 11.8 miles
Day Miles Details
50 Mon 2.3 8:2... TIme to further increase your consecutive run minutes. This week you will step it… view
51 Tues 1.8 8:2... Continue with this weeks run to walk ratio: run 8 minutes and then walk 2 minutes… view
52 Weds 2.3 8:2... Continue with this weeks run to walk ratio: run 8 minutes and then walk 2 minutes… view
53 Thurs 0.0 Recovery day - complete some strength work and stretches. view
54 Fri 2.5 8:2... Continue with this weeks run to walk ratio: run 8 minutes and then walk 2 minutes… view
55 Sat 3.0 8:2... Continue with this weeks run to walk ratio: run 8 minutes and then walk 2 minutes… view
56 Sun 0.0 Rest day - no workout necessary. view
5 Day Phase » Week 9 » 13.3 miles
Day Miles Details
57 Mon 2.3 9:1... This week we are getting close to eliminating the walking but not yet. What is… view
58 Tues 2.0 9:1... Continue with this weeks run to walk ratio: run 9 minutes and then walk 1 minutes… view
59 Weds 2.8 9:1... Continue with this weeks run to walk ratio: run 9 minutes and then walk 1 minutes… view
60 Thurs 0.0 Recovery day - complete some strength work and stretches. view
61 Fri 2.8 9:1... Continue with this weeks run to walk ratio: run 9 minutes and then walk 1 minutes… view
62 Sat 3.5 9:1... Continue with this weeks run to walk ratio: run 9 minutes and then walk 1 minutes… view
63 Sun 0.0 Rest day - no workout necessary. view
6 Day Phase » Week 10 » 15.0 miles
Day Miles Details
64 Mon 2.5 Congratulations! You made it to your last week. However, this is not a time to sit on… view
65 Tues 2.0 Continue with the no walk run for 30 minutes. Pay attention to the target mileage so… view
66 Weds 2.8 Continue with the no walk run for 30 minutes. Remember to pay attention to the target… view
67 Thurs 0.0 Recovery day - complete some strength work and stretches. view
68 Fri 2.0 Continue with the no walk run for 30 minutes. Your pace again should be easier than most… view
69 Sat 2.3 Continue with the no walk run for 30 minutes. As always, the run should be at a… view
70 Sun 3.5 Last run of the plan! This will be a challenge run. Your primary goal is to run… view