WEEK |
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUNDAY |
| 1 |
off |
40
minutes |
30
minutes |
60
minutes |
30
minutes |
30
minutes & 3x strides |
90
minutes |
| 2 |
off |
50
minutes |
30
minutes |
60
minutes |
off |
30
minutes & 5x strides |
1.75
hours |
| 3 |
off |
60minutes
over long hills |
30
minutes |
65
minutes |
off |
30
minutes & 5x strides |
2
hours |
| 4 |
off |
50
minutes over long hills |
30
minutes |
65
minutes |
20
minutes |
30
minutes & 5x strides |
2.25
hours |
| 5 |
off |
50
minutes over long hills |
30
minutes |
70
minutes |
30
minutes |
30
minutes & 5x strides |
2
hours |
| 6 |
35
minutes |
50
minutes over long hills |
30
minutes |
75
minutes |
off |
30
minutes & 5x strides |
2.25
hours |
| 7 |
off |
50
minutes over long hills |
30
minutes |
70
minutes |
30
minutes |
30
minutes & 5x strides |
2
hours (last 30 minutes moderate) |
| 8 |
30
minutes |
60
minutes over long hills |
30
minutes |
80
minutes |
30
minutes |
30
minutes & 5x strides |
2.25
hours |
| 9 |
off |
60
minutes over long hills |
30
minutes |
80
minutes |
30
minutes |
40
minutes & 5x strides |
2
hours (last 45 minutes moderate) |
| 10 |
35
minutes |
50
minutes over long hills (moderate intensity) |
30
minutes |
80
minutes |
40
minutes |
30
minutes & 5x strides |
2.25
hours |
| 11 |
off |
50
minutes over long hills (moderate intensity) |
40
minutes |
85
minutes |
40
minutes |
40
minutes & 5x strides |
2
hours (last 60 minutes moderate) |
| 12 |
35
minutes |
50
minutes over long hills (moderate intensity) |
30
minutes |
90
minutes |
40
minutes |
30
minutes & 5x strides |
2.5
hours |
| 13 |
off |
50
minutes over long hills (moderate intensity) |
40
minutes |
90
minutes (middle 20 minutes at moderate pace) |
40
minutes |
40
minutes & 5x strides |
2
hours (last 75 minutes moderate) |
| 14 |
35
minutes |
60
minutes over long hills (moderate intensity) |
30
minutes |
90
minutes (middle 20 minutes at moderate pace) |
40
minutes |
30
minutes & 5x strides |
2.75
hours |
| 15 |
off |
50
minutes over long hills (easyintensity) |
40
minutes |
90
minutes (middle 30 minutes at moderate pace) |
30
minutes |
40
minutes & 5x strides |
2
hours (last 90 minutes moderate) |
| 16 |
30
minutes |
60
minutes over long hills (moderate intensity) |
30
minutes |
60
minutes very easy |
20
minutes |
20
minutes & 5x strides |
3
hours |
| 17 |
off |
50
minutes over long hills (easy intensity) |
35
minutes |
75
minutes |
40
minutes |
30
minutes & 5x strides |
2
hours (hard effort last 60 minutes) |
| 18 |
off |
30
minutes |
45
minutes & strides |
10
miles (comfortably hard effort) |
30
minutes |
45
minutes & strides |
2
hours (last 90 minutes at moderate pace) |
| 19 |
20
minutes |
40
minutes |
50
minutes over long hills (moderate intensity) |
20
minutes |
20
minutes & 5x strides |
3
mile time trial or 5k race |
20
minutes very easy |
| 20 |
off |
60
minutes |
20
minutes |
20
minutes & 5x strides |
off |
20
minutes & a few strides |
MARATHON |
