Monday

STRETCH
REST DAY

Tuesday

STRETCH
RUN - :45 min. - :10 min. easy/:15 min tempo running at 10K race pace or 90% of max heart rate/ do the rest at 80% of max
ABS - 100 crunches

Wednesday

STRETCH
RUN - :40 min. – 75% of max
WEIGHTS - 2 sets full body workout
Walking Lunges - 3 x 20

Thursday

STRETCH
RUN – 1:00 hour – :20 min. easy/6 x 1:00 min. hill repeats at 90% of max heart rate – 2:00 min. easy jogging between each/do the rest at 75% of max
ABS - 100 crunches

Friday

STRETCH
WEIGHTS - 3 sets full body
Walking Lunges - 3 x 20

Saturday

STRETCH
RUN – 1:20 hours - pavement on a flatter route - do the last :10 min. before a :10 min. cool down at half marathon race pace or 87% of max heart rate. Do the rest as you feel

Sunday

STRETCH
RUN - :40 min. – 75% of max heart rate, OR, DEEP WATER run for :40 min