| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Stretch & strengthen | 3 m run | 5 x 400 5-K pace | 3 m run + strength | Rest | 3 m run | 5 m run |
| 2 | Stretch & strengthen | 3 m run | 30 min tempo | 3 m run + strength | Rest | 3 m pace | 6 m run |
| 3 | Stretch & strengthen | 3.5 m run | 6 x 400 5-K pace | 3 m run + strength | Rest | Rest | 5-K Race |
| 4 | Stretch & strengthen | 3.5 m run | 35 min tempo | 3 m run + strength | Rest | 3 m run | 7 m run |
| 5 | Stretch & strengthen | 4 m run | 7 x 400 5-K pace | 3 m run + strength | Rest | 3 m pace | 8 m run |
| 6 | Stretch & strengthen | 4 m run | 40 min tempo | 3 m run + strength | Rest or easy run | Rest | 10-K Race |
| 7 | Stretch & strengthen | 4.5 m run | 8 x 400 5-K pace | 3 m run + strength | Rest | 4 m pace | 9 m run |
| 8 | Stretch & strengthen | 4.5 m run | 40 min tempo | 3 m run + strength | Rest | 5 m pace | 10 m run |
| 9 | Stretch & strengthen | 5 m run | 9 x 400 5-K pace | 3 m run + strength | Rest or easy run | Rest | 15-K Race |
| 10 | Stretch & strengthen | 5 m run | 45 min tempo | 3 m run + strength | Rest | 5 m pace | 11 m run |
| 11 | Stretch & strengthen | 5 m run | 10 x 400 5-K pace | 3 m run + strength | Rest | 3 m pace | 12 m run |
| 12 | Stretch & strengthen | 4 m run | 30 min tempo | 2 m run | Rest | Rest | Half Marathon |
Tuesday, November 18, 2014
Our 12 Week Schedule
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