You can run a half marathon!!

Week Mon
Run 2 miles at easy pace Run 3 miles at easy pace Run 4 miles at easy pace Run 3.5 miles at easy pace Run 4 miles at easy pace Strength Train

Tues
Cross Train Spin, swim or cardio Strength Train Strength Train

Wed
Speed Intervals (Jog 1mi, sprint .2, walk .2) x 5 Tempo Run Jog 1mi, run 1mi repeat again Hill Sprints (Power uphill 30 seconds, walk down) x 5 Tempo Run Jog 1 mile, run 2 miles, jog 1 mile Speed Intervals (Jog 1 mile, sprint .2, walk .2) x5 + (Sprint .1, walk .1) x5 Hill Sprints (Power uphill 30 seconds, walk down) x 6 Tempo Run Jog 1 mile, run 3, jog 1 Speed Intervals (Jog 1, sprint .4, walk .4) x 5 Yoga Yoga

Thurs
Strength Train Strength Train Cross Train

Fri
Yoga Yoga Yoga

Sat
Run 5 miles at easy pace Run 6 miles at easy pace Run 7 miles at easy pace Run 8 miles at easy pace Run 9 miles at easy pace Run 11 miles at easy pace Run 13.5 miles at easy pace Run 11 miles at easy pace Run 9 miles at easy pace Run 2 miles at easy jog

Sun
Day off! Day off! Day off!

3 4 5 6 7 8 9 10 11 12

Strength Train Strength Train

Yoga Strength Train

Speed Intervals (Jog 1 mile, sprint .1, walk .1) x 8 Yoga

Day off! Day off!

Run 3 miles at easy pace Strength Train Strength Train Cross Train Run 4 miles at easy pace

Strength Train

Yoga

Day off!

Run 5 miles at easy pace Run 5 miles at easy pace Run 6 miles at easy pace Run 5 miles at easy pace

Strength Train Speed Intervals (Jog 1mile, sprint .4, walk .4) x 5 Strength Train Day off!

Yoga Yoga Yoga Day off!

Day off! Day off!

RACE DAY

Strength Training
Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Bench Press Incline DB Fly Incline Bench Press Close Grip Bench Press Behind Triceps Extension Over Head Triceps Extension DB Curls Hammer Curls Isolation Curls Squats Lunges Leg Extensions Bench Glute Hip Lifts Calf Raises Seated Calf Raises Bent Over Rows DB Rows Military Press DB Lateral Raises DB Press + Ab Circuit DB = Dumbbell

Week 10

Week 11