Training Program
|
Week
|
Mon
|
Tue
|
Wed
|
Thu
|
Fri
|
Sat
|
Sun
|
Miles
|
|
1
|
Stretch
&
strength
|
2 m
run
|
30
min
cross
|
2 m
run
+
strength
|
Rest
|
30
min
cross
|
2 m
run
|
6
|
|
2
|
Stretch
&
strength
|
2 m
run
|
30
min
cross
|
2 m
run
+
strength
|
Rest
|
30
min
cross
|
2.5 m
run
|
6.5
|
|
3
|
Stretch
&
strength
|
2.5 m
run
|
35
min
cross
|
2 m
run
+
strength
|
Rest
|
40
min
cross
|
3 m
run
|
7.5
|
|
4
|
Stretch
&
strength
|
2.5 m
run
|
35
min
cross
|
2 m
run
+
strength
|
Rest
|
40
min
cross
|
3.5 m
run
|
8
|
|
5
|
Stretch
&
strength
|
2.5 m
run
|
40
min
cross
|
2 m
run
+
strength
|
Rest
|
50
min
cross
|
4 m
run
|
8.5
|
|
6
|
Stretch
&
strength
|
3 m
run
|
40
min
cross
|
2 m
run
+
strength
|
Rest
|
50
min
cross
|
4 m
run
|
9
|
|
7
|
Stretch
&
strength
|
3 m
run
|
45
min
cross
|
2 m
run
+
strength
|
Rest
|
60
min
cross
|
4.5 m
run
|
9.5
|
|
8
|
Stretch
&
strength
|
3 m
run
|
30
min
cross
|
2 m
run
|
Rest
|
Rest
or 60 min
cross
|
8-K
Race
|
10
|
|
