For those with basic running ability, perhaps following a programme for the first time.
From the beginning of the program, the run sessions can include walk breaks so you don’t push too hard, too soon.
Days 1 and 5 are rest days; these are as important as the training days because it gives the muscles time to recover.
The cross training (X-Train) sessions, for example swimming or cycling are optional, but will make training and the event easier as you become fitter.
| Week One | ||||||||||||
| DAY 1 | DAY 2 |
DAY 3 | DAY 4 | DAY 5 | DAY 6 |
DAY 7 | ||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Rest | 2k run | X-Train | 3k run | Rest | X-Train | 4k run | ||||||
| Week Two | ||||||||||||
| DAY 1 | DAY 2 |
DAY 3 | DAY 4 | DAY 5 | DAY 6 |
DAY 7 | ||||||
| Rest | 3k run | X-Train | 3k run | Rest | X-Train | 4.5k run | ||||||
| Week Three | ||||||||||||
| DAY 1 | DAY 2 |
DAY 3 | DAY 4 | DAY 5 | DAY 6 |
DAY 7 | ||||||
| Rest | 3k run | X-Train | 3k run | Rest | X-Train | 5k run | ||||||
| Week Four | ||||||||||||
| DAY 1 | DAY 2 |
DAY 3 | DAY 4 | DAY 5 | DAY 6 |
DAY 7 | ||||||
| Rest | 4k run | X-Train | 3k run | Rest | X-Train | 6k run | ||||||
| Week Five | ||||||||||||
| DAY 1 | DAY 2 |
DAY 3 | DAY 4 | DAY 5 | DAY 6 |
DAY 7 | ||||||
| Rest | 4k run | X-Train | 3k run | Rest | X-Train | 7k run | ||||||
| Week Six | ||||||||||||
| DAY 1 | DAY 2 |
DAY 3 | DAY 4 | DAY 5 | DAY 6 |
DAY 7 | ||||||
| Rest | 4k run | X-Train | 3k run | rest | X-Train | 8k run | ||||||
| Week Seven | ||||||||||||
| DAY 1 | DAY 2 |
DAY 3 | DAY 4 | DAY 5 | DAY 6 |
DAY 7 | ||||||
| Rest | 4k run | X-Train | 3k run | rest | X-Train | 9k run | ||||||
| Week Eight | ||||||||||||
| DAY 1 | DAY 2 |
DAY 3 | DAY 4 | DAY 5 | DAY 6 |
DAY 7 | ||||||
| Rest | 4k run | X-Train | 3k run | Rest | X-Train | 10k run | ||||||