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   3 3 0 3 0 4 3

Wk2  3 3 0 3 0 4 3

Wk3  3 4 0 3 0 5 3

Wk4  3 4 0 3 0 5 3 

February

Wk5  3 4 0 3 0 5race 2

Wk6  3 5 0 3 0 6 2

Wk7  3 5 0 3 0 6 2

Wk8  3 6 0 3 0 7 3 

March

Wk9  3 6 0 4 0 7race 3

Wk10  3 6 0 4 0 8 3

Wk11  3 6 0 4 0 10 3

Wk12  3 6 0 4 0 10 3

Wk13  3 6 0 4 0 8 3 

April

Wk14  3 5 0 4 0 10race 3

Wk15  3 6 0 4 0 12 3

Wk16  3 6 0 4 0 12 3

Wk17  3 5 0 3 0 10 3 

May

Wk18  3 2 1 0 0 13.1race!!!!

Wk19 rest, rest, rest