training program

Think of this program as a guide, one you're able to tweak and manipulate to fit your busy life.  
We've made Sundays and Wednesdays your rest days (yay!!)
Monday and Thursday your timed run/walk, don't worry about mileage. 
Tuesdays and Fridays are cross training days... swimming/hiking/biking/walks/weights/ whatever.
Saturdays are your LONG runs... please don't worry about time, just concentrate on getting your mileage down, you can work on speed on your other days if you'd like.

11 kilometers 

	sunday	monday	tuesday	wednesday	thursday	friday	saturday
week 1. Jan 3rd	rest	15min	cross train	rest	20 min	cross train	2 miles
week 2	rest	20 min	cross train	rest	20 min	cross train	3 miles
week 3. Jan 17th	rest	25 min	cross train	rest	30 min	cross train	3.5 miles
week 4. Jan 24th	rest	30 min	cross train	rest	30 min	cross train	4 miles
week 5. Jan 31st	rest	30 min	cross train	rest	30 min	cross train	4.5 miles
week 6. Feb 7th	rest	30 min	cross train	rest	30 min	cross train	5 miles
week 7. Feb 14th	rest	35 min	cross train	rest	30 min	cross train	4 miles
week 8 Feb 21st	rest	35 min	cross train	rest	30 min	cross train	5.5 miles
week 9. Feb 28th	rest	40 min	cross train	rest	30 min	cross train	4 miles
week 10. Mar 7th	rest	35 min	cross train	rest	30 min	cross train	6 miles
week 11. Mar 14	rest	25 min	cross train	rest	20 min	cross train	3 miles
week 12. Mar 21	rest	20 min	cross train	rest	15 min	cross train	6.84 miles

half marathon

	sunday	monday	tuesday	wednesday	thursday	friday	saturday
week 1. Jan 3rd	rest	20 min	cross train	rest	20 min	cross train	3.5 miles
week 2. Jan 10th	rest	30 min	cross train	rest	30 min	cross train	4 miles
week 3. Jan 17th	rest	35 min	cross train	rest	30 min	cross train	5.5 miles
week 4. Jan 24th	rest	35 min	cross train	rest	30 min	cross train	7 miles
week 5. Jan 31st	rest	35 min	cross train	rest	30 min	cross train	8 miles
week 6. Feb 7th	rest	35 min	cross train	rest	30 min	cross train	9 miles
week 7. Feb 14th	rest	35 min	cross train	rest	30 min	cross train	10 miles
week 8 Feb 21st	rest	40 min	cross train	rest	30 min	cross train	11 miles
week 9. Feb 28th	rest	40 min	cross train	rest	30 min	cross train	6 miles
week 10. Mar 7th	rest	40 min	cross train	rest	30 min	cross train	12 miles
week 11. Mar 14	rest	25 min	cross train	rest	20 min	cross train	5 miles
week 12. Mar 21	rest	20 min	cross train	rest	15 min	cross train	13 miles

Remember this goal is meant to add strength and confidence to your life, not stress! If you find yourself stuck or confused please contact us, and we'll happily help you in anyway possible! runladiearunfh@gmail.com