| Wk 1 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Run 20min at Easy Pace | Run 20-30min at Easy Pace | 30min of any non running activity (bike, swim, yoga, pilates, etc) | Run 20-30min at Easy Pace | Rest Day | 30min of any non running activity (bike, swim, yoga, pilates, etc) | 20-30min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 2 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Run 20min at Easy Pace | Run 20-30min at Easy Pace | 30min of any non running activity (bike, swim, yoga, pilates, etc) | Run 30min at Easy Pace | Rest Day | 30min of any non running activity (bike, swim, yoga, pilates, etc) | 30min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 3 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Rest Day | Run 20-30min at Easy Pace | 30min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 30-40min at Easy Pace | 30min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 4 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Run 30min at Easy Pace | Run 30min at Easy Pace | 30min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 40-50min at Easy Pace | 30min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 5 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Run 30min at Easy Pace | Run 30-40min at Easy Pace | 30min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 45-50min at Easy Pace | 30min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 6 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Rest Day | Run 30min at Easy Pace | 30min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 50-60min at Easy Pace | 30min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 7 | MON | TUE | WED | THU | FRI | SAT | SUN |
| 30-45min of any non running activity (bike, swim, yoga, pilates, etc) | Run 2-3 miles at Easy Pace with 4-6 x 30sec pickups | 30-45min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 2-3 miles at Easy Pace | run 6-8 miles | |
| Wk 8 | MON | TUE | WED | THU | FRI | SAT | SUN |
| 30-45min of any non running activity (bike, swim, yoga, pilates, etc) | Run 2-3 miles at Easy Pace with 4-6 x 30sec pickups | Run 30min at Easy Pace | Track Workout | Rest Day | Run 4-6miles | 30-45min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 9 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Rest Day | Run 2-3 miles at Easy Pace with 4-6 x 30sec pickups | 30-45min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 4-6miles | 30-45min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 10 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Run 30min at Easy Pace | Run 3-4miles at Easy Pace with 4-6 x 30sec pickups | 45-60min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 5-6miles | 30-45min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 11 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Run 30min at Easy Pace | Run 3-4miles at Easy Pace with 4-6 x 30sec pickups | 45-60min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 6-7 miles | 60min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 12 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Rest Day | Run 2-3 miles at Easy Pace with 4-6 x 30sec pickups | 45-60min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 5 miles | 60min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 13 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Run 30min at Easy Pace | Run 3 miles at Easy Pace with 4-6 x 30sec pickups | 45-60min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 7-8 miles | 60min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 14 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Run 30min at Easy Pace, | Run 3 miles at Easy Pace | 45-60min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 4-5 miles | 60min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 15 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Run 30min at Easy Pace, | Run 3 miles at Easy Pace with 4-6 x 30sec pickups | 45-60min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 6-8 miles (Run at Easy Pace) | 60min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 16 | MON | TUE | WED | THU | FRI | SAT | SUN |
| rest | Run 4 miles at Easy Pace | 45-60min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | Run 8 miles at Easy Pace | 60min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 17 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Run 30-40min at Easy Pace | Run 4 miles at Easy Pace | 45-60min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | 6 miles at Easy Pace | 60min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 18 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Run 30-40min at Easy Pace | Run 3-4 miles at Easy Pace | 45-60min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | 8 to 10 miles at Easy Pace | 60min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 19 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Rest Day | Run 4 miles at Easy Pace | 45-60min of any non running activity (bike, swim, yoga, pilates, etc) | Track Workout | Rest Day | 8 to 10 miles at Easy Pace | 60min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 20 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Rest Day | Track Workout | 30min of any non running activity (bike, swim, yoga, pilates, etc) | Run 3 miles w/ 6 x 30 sec pickups Easy Pace | Rest Day | Easy 4 mile run at Easy Pace | 60min of any non running activity (bike, swim, yoga, pilates, etc) | |
| Wk 21 | MON | TUE | WED | THU | FRI | SAT | SUN |
| Rest Day | Track Workout | 30min of any non running activity (bike, swim, yoga, pilates, etc) | Run 30min w/ 6 x 30 sec pickups Easy Pace | Rest Day |
Track Workout
Warm-up
50 leg swings (L,R, side, front)
25 Good mornings (Bow down to parallel)
25 Arm circles forward and Back
25 Jumping Jacks
25 Crunches (Half sit ups)
Workout
100yd Skip kicks
100yd Skip jumps
100yd High Knees
100yd Butt Kickers
100yd Karaoke (R foot crosses over in front the left foot goes to the left, then right foot crosses behind then left foot goes to the left{This is the opposite when you are going the other direction})
100yd Acceleration (speed up to full speed at half then slow down)
100yd Side Shuffle (switch direction at half)
25 push ups
50 sit ups
