Saturday workouts @ 8:00am

Sunday workouts @ 2:00pm 

The 2 most important parts of this training program is consistency (working out 5 days)

and getting your long workout in. Feel free to workout on your own 4 days a week, but you must show up once a week for your long workout. 

day1 2 3 4 5 6 7

January

Wk1   2 2 0 2 0 2 2

Wk2  2 2 0 2 0 3 2

Wk3  2 3 0 2 0 3 2

Wk4  2 3 0 2 0 3 2 

February

Wk5  3 3 0 2 0 4race 2

Wk6  3 3 0 2 0 4 2

Wk7  3 3 0 3 0 5 2

Wk8  3 4 0 3 0 6 3 

March

Wk9  3 4 0 4 0 7race 3

Wk10  3 5 0 3 0 7 3

Wk11  3 5 0 3 0 8 3

Wk12  3 5 0 3 0 9 3

Wk13  3 5 0 3 0 8 3 

April

Wk14  3 5 0 3 0 10race 3

Wk15  3 6 0 3 0 9 3

Wk16  3 6 0 3 0 12 3

Wk17  3 5 0 3 0 10 3 

May

Wk18  3 2 1 0 0 13.1race!!!!

Wk19 rest, rest, rest 

If your usual walk is longer than the ones listed, go ahead and walk that distance.