Week 1

Mon

Stretch

Tue

3 m run

Wed

5 x 400 5-K pace

Thu

3 m run

Fri

Rest

Sat

4 m run

Sun

5 m run

 

Week 2

Mon

Stretch

Tue

3 m run

Wed

30 min tempo, 20 min race pace

Thu

3 m run

Fri

Rest

Sat

4 m pace

Sun

6 m run

 

Week 3

Mon

Stretch

Tue

4 m run

Wed

6 x 400 5-K pace

Thu

3 m run

Fri
3 m run

Sat

Rest

Sun

5-K Race

 

Week 4

Mon

Stretch

Tue

3.5 m run

Wed

35 min tempo, 20 min race pace

Thu

4 m run

Fri

Rest

Sat

3 m run

Sun

7 m run

 

 

Week 5

Mon

Stretch

Tue

4 m run

Wed

7 x 400 5-K pace

Thu

3 m race pace

Fri

Rest

Sat

4 m run

Sun

8 m run

 

Week 6

Mon

Stretch

Tue

4 m run

Wed

40 min tempo, 20 min race pace

Thu

3 m run

Fri
2 m run

Sat

Rest

Sun

10-K Race

 

Week 7

Mon

Stretch

Tue

4.5 m run

Wed

8 x 400 5-K pace

Thu

3 m run

Fri
Rest

Sat

4 m race pace

Sun

9 m run

 

Week 8

Mon

Stretch

Tue

4.5 m run

Wed

40 min tempo, 25 min race pace

Thu

3 m run

Fri

Rest

Sat

5 m race pace

Sun

10 m run

 

Week 9

Mon

Stretch

Tue

5 m run

Wed

9 x 400 5-K pace

Thu

3 m run

Fri

3 m run

Sat

Rest

Sun

15-K Race

 

Week 10

Mon

Stretch

Tue

5 m run

Wed

45 min tempo, 30 min race pace

Thu

3 m run

Fri

Rest

Sat

5 m race pace

Sun

11 m run

 

Week 11

Mon

Stretch

Tue

5 m run

Wed

10 x 400 5-K pace

Thu

3 m run

Fri

Rest

Sat

3 m race pace

Sun

12 m run

 

Week 12

Mon

Stretch

Tue

4 m run

Wed

30 min tempo, 15 min race pace

Thu

2 m run

Fri

Rest

Sat

Rest

Sun

Half Marathon