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Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
1 | Rest | 3 m run | 2 m run or cross | 3 m run | Rest | 30 min cross | 4 m run |
2 | Rest | 3 m run | 2 m run or cross | 3 m run | Rest | 30 min cross | 4 m run |
3 | Rest | 3.5 m run | 2 m run or cross | 3.5 m run | Rest | 40 min cross | 5 m run |
4 | Rest | 3.5 m run | 2 m run or cross | 3.5 m run | Rest | 40 min cross | 5 m run |
5 | Rest | 4 m run | 2 m run or cross | 4 m run | Rest | 40 min cross | 6 m run |
6 | Rest | 4 m run | 2 m run or cross | 4 m run | Rest or easy run | Rest | 5-K Race |
7 | Rest | 4.5 m run | 3 m run or cross | 4.5 m run | Rest | 50 min cross | 7 m run |
8 | Rest | 4.5 m run | 3 m run or cross | 4.5 m run | Rest | 50 min cross | 8 m run |
9 | Rest | 5 m run | 3 m run or cross | 5 m run | Rest or easy run | Rest | 10-K Race |
10 | Rest | 5 m run | 3 m run or cross | 5 m run | Rest | 60 min cross | 9 m run |
11 | Rest | 5 m run | 3 m run or cross | 5 m run | Rest | 60 min cross | 10 m run |
12 | Rest | 4 m run | 3 m run or cross | 2 m run | Rest | Rest | Half Marathon |