Week 1
Mon
Stretch
Tue
3 m run
Wed
2 m run
Thu
3 m run
Fri
Rest
Sat
45 min cross
Sun
4 m run

Week 2
Mon
Stretch
Tue
3 m run
Wed
2 m run
Thu
4 m run
Fri
Rest
Sat
35 min cross
Sun
4 m run

Week 3
Mon
Stretch
Tue
3.5 m run
Wed
2 m run or cross
Thu
4 m run
Fri
Rest
Sat
45 min cross
Sun
5 m run

Week 4
Mon
Stretch
Tue
4 m run
Wed
2 m run
Thu
4 m run
Fri
Rest
Sat
40 min cross
Sun
5 m run

Week 5
Mon
Stretch
Tue
4 m run
Wed
2 m run
Thu
4 m run
Fri
Rest
Sat
50 min cross
Sun
6 m run

Week 6
Mon
Stretch
Tue
4 m run
Wed
3 m run
Thu
4 m run
Fri
3 m run
Sat
Rest
Sun
5-K Race

Week 7
Mon
Stretch
Tue
5 m run
Wed
3 m run
Thu
4 m run
Fri
Rest
Sat
50 min cross
Sun
7 m run

Week 8
Mon
Stretch
Tue
4.5 m run
Wed
3 m run or cross
Thu
4.5 m run
Fri
Rest
Sat
50 min cross
Sun
8 m run

Week 9
Mon
Stretch
Tue
5 m run
Wed
3 m run
Thu
5 m run
Fri
3 m run
Sat
Rest
Sun
10-K Race

Week 10
Mon
Stretch
Tue
5 m run
Wed
3 m run
Thu
5 m run
Fri
Rest
Sat
60 min cross
Sun
9 m run

Week 11
Mon
Stretch
Tue
5 m run
Wed
3 m run
Thu
5 m run
Fri
Rest
Sat
60 min cross
Sun
10 m run

Week 12
Mon
Stretch
Tue
4 m run
Wed
3 m run
Thu
2 m run
Fri
Rest
Sat
Rest
Sun
Half Marathon

Cross Training is anything you like that works your cardiovascular system. Don’t push it too hard, this is intended to be an easy day after a long run on Saturday.