This document outlines a 12-week training plan with a weekly schedule that includes days for running easy miles, cross-training, longer runs, and rest. It provides details on the type and duration of activities for each day. There is also a 5-week strength training routine that is done on Tuesdays and Thursdays, rotating through 8 exercises each session and progressively increasing the weight and decreasing repetitions over subsequent weeks.

1. W eek
D ates
D ay 1
D ay 2
D ay
D ay 4
D ay 5
D ay 6
D ay 7
ST/XT
3
Easy
ST/XT
(Rest)
(Long)
(Rest)
30-40
(3
30-40
REST
5 miles
REST
Miles)
Minutes
Miles)
Minutes
Miles)
Minutes
Miles)
30-40
Minutes
REST
5 miles
REST
30-40
REST
5.5
REST
30-40
REST
6 Miles
REST
Easy
0
26-Jan (3
1
2-Feb
2
9-Feb
3
16-Feb
(3
(3
Miles)
(3
30-40
30-40
Minutes
30-40
Miles)
(3
Minutes
Minutes
Miles)
Minutes
Miles)
Minutes
Miles)
Minutes
23-Feb (3
5
2-Mar
6
9-Mar
7
16-Mar
(4
45-50
8
23-
(4
45-50
9
30-
Mar
Mar
6-Apr
11
13-Apr
12
20-
(3
Miles)
4
10
(3
Apr
(3
Miles)
(4
Miles)
Miles)
Miles)
(4
Miles)
(5
30-40
45-50
Minutes
45-50
Minutes
Minutes
Minutes
45-50
Minutes
45-50
(4
30-40
REST
6.5
REST
45-50
REST
7 Miles
REST
45-50
REST
8 Miles
REST
(3
45-50
REST
4 Miles
REST
(4
45-50
REST
10 Miles REST
45-50
REST
11 Miles
REST
45-50
REST
12 Miles
REST
45-50
REST
5 Miles
REST
25-30
REST
15 min
Race
(3
Miles)
(4
Miles)
Miles)
Miles)
(3
Miles)
(4
Minutes
Minutes
Minutes
Minutes
Minutes
Miles)
Minutes
Miles)
Minutes
Miles)
Minutes
Miles)
Minutes
(3
(3
Miles)
45-50
45-50
Minutes
Miles
(3
(3
Miles)
Minutes
Miles
run
Day!
Easy: Relaxed Run at an easy pace
XT/ST: Cross-Train/Strength Train (Elliptical, Bike, Swim, Aerobics Class, Weights)
Rest: On these days, no strenuous activity outside of stretching, walking, or yoga
Long: Longest run of your week; Goal is to build endurance; if you are an advanced
runner, supplement an “Easy” run with a speed training/tempo session)

2. STRENGTH TRAINING ROUTINE
Week 1: 3 sets of 12
Week 2: 3 sets of 10, increase weight
Week 3: 3 sets of 8, increase weight
Week 4: 3 sets of 6, increase weight
Week 5: Off
TUESDAY
Exercise 1: Barbell Squat
Exercise 2: Dumbbell Incline Press
Exercise 3: One-Leg Dumbbell Russian Deadlift
Exercise 4: Pull-ups
Exercise 5: Dumbbell Step-up
Exercise 6: Tri-Pushdown
Exercise 7: Back Extension
Exercise 8: Crunches
THURSDAY
Exercise 1: One-Leg Squat with dumbbells
Exercise 2: Dumbbell Bench Press
Exercise 3: Russian Dead Lift
Exercise 4: Chin-ups
Exercise 5: Dumbbell Lunge
Exercise 6: Dumbbell Bicep Curl
Exercise 7: Superman
Exercise 8: Medicine Ball Twist