Monday: 5 miles (3 min Easy pace, 1 min Hard pace)

Tuesday: Cross Training/Strength Training (at home workouts available upon request)

Wednesday: 3 miles easy pace

Thursday: Stretch/Rest (see below for some flexibility and mobility exercises)

Friday: 3 miles moderate pace

Saturday: 6 miles Easy pace

Sunday: Stretch/Rest

*MOVE AROUND DAYS AS YOU NEED TO, GET 3 RUNNING DAYS IN, AT LEAST TWO CROSS TRAINING DAYS AND 2 STRETCH/REST DAYS

Paces:

Easy: “talking pace”, you should be able to have a conversation if running with someone

Moderate: can only mix in words here and there because of your breathing

Hard: “embrace the suck”, you will need to focus and win the battle in your mind

Monday: 6 miles (3 min 30 sec Easy pace, 30 sec Hard pace)

Tuesday: Cross Training/Strength Training (at home workouts available upon request)

Wednesday: 3 miles (1 mile moderate, 1 mile hard, 1 mile moderate)

Thursday: Cross Training/Strength Training

Friday: Stretch/Rest (see below for some flexibility and mobility exercises)

Saturday: 6 miles Easy pace

Sunday: Stretch/Rest

*MOVE AROUND DAYS AS YOU NEED TO, GET 3 RUNNING DAYS IN, AT LEAST TWO CROSS TRAINING DAYS AND 2 STRETCH/REST DAYS

Paces:

Easy: “talking pace”, you should be able to have a conversation if running with someone

Moderate: can only mix in words here and there because of your breathing

Hard: “embrace the suck”, you will need to focus and win the battle in your mind

Monday: 4 miles (3 min Easy pace, 1 min Hard pace)

Tuesday: Cross Training/Strength Training (at home workouts available upon request)

Wednesday: 5 miles (1 mile easy, 1 mile moderate, 1 mile easy, 1 mile moderate, 1 mile easy)

Thursday: Cross Training/Strength Training

Friday: Stretch/Rest (see below for some flexibility and mobility exercises)

Saturday: 6 miles Easy pace

Sunday: Stretch/Rest

*MOVE AROUND DAYS AS YOU NEED TO, GET 3 RUNNING DAYS IN, AT LEAST TWO CROSS TRAINING DAYS AND 2 STRETCH/REST DAYS

Paces:

Easy: “talking pace”, you should be able to have a conversation if running with someone

Moderate: can only mix in words here and there because of your breathing

Hard: “embrace the suck”, you will need to focus and win the battle in your mind

BALANCE click here

FLEXIBILITY click here

MOBILITY click here

Monday: 3 miles (30 sec Hard pace/2 min 30 sec Easy pace)

Tuesday: Cross Training/Strength Training (at home workouts available upon request)

Wednesday: 5 miles Easy Pace

Thursday: Cross Training/Strength Training

Friday: Stretch/Rest (see below for some flexibility and mobility exercises)

Saturday: 4 miles (1 min Moderate pace/2 min Easy pace)

Sunday: Stretch/Rest

*MOVE AROUND DAYS AS YOU NEED TO, GET 3 RUNNING DAYS IN, AT LEAST TWO CROSS TRAINING DAYS AND 2 STRETCH/REST DAYS

Paces:

Easy: “talking pace”, you should be able to have a conversation if running with someone

Moderate: can only mix in words here and there because of your breathing

Hard: “embrace the suck”, you will need to focus and win the battle in your mind

Ankle Mobility CLICK

Balance CLICK

Quad Flexibility CLICK

Monday: 2 mile easy pace, 1 mile moderate pace (see below for paces)

Tuesday: CrossFit/Strength Training (at home workouts available upon request)

Wednesday: 1 mile easy pace, 1 mile moderate pace, 1 mile easy pace

Thursday: CrossFit/Strength Training

Friday: Rest Day

Saturday: 1 mile easy pace, 1 mile moderate pace, 1 mile hard pace, 1 mile easy pace

Sunday: Flow/Rest

*MOVE AROUND DAYS AS YOU NEED TO, GET 3 RUNNING DAYS IN, AT LEAST TWO CROSS TRAINING DAYS AND 2 STRETCH/REST DAYS

Paces:

Easy: “talking pace”, you should be able to have a conversation if running with someone

Moderate: can only mix in words here and there because of your breathing

Hard: “embrace the suck”, you will need to focus and win the battle in your mind

Monday: 3 mile run, easy pace

Tuesday: CrossFit

Wednesday: 3 mile run, easy pace

Thursday: CrossFit

Friday: Rest Day

Saturday: 4 mile run, easy pace

Sunday: Flow/Rest

*MOVE AROUND DAYS AS YOU NEED TO, GET 3 RUNNING DAYS IN, AT LEAST TWO CROSSFIT DAYS AND 2 STRETCH/REST DAYS