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WeekMONTUEWEDTHUFRISATSUN
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145-60 MIN. EASY + CORE ROUTINE45 MIN. HILLY RUNOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUNLONG RUN: 10 MILESOFF OR EASY JOG OR SWIM
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245-60 MIN. EASY + CORE ROUTINEHILL REPEATS: 3 X 600MOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUNLONG RUN: 12 MILESOFF OR EASY JOG OR SWIM
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345-60 MIN. EASY + CORE ROUTINE50 MIN. HILLY RUNOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUNLONG RUN: 14 MILESOFF OR EASY JOG OR SWIM
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445-60 MIN. EASY + CORE ROUTINEHILL REPEATS: 5 X 600MOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUNLONG RUN: 16 MILESOFF OR EASY JOG OR SWIM
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545-60 MIN. EASY + CORE ROUTINE55 MIN. HILLY RUNOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUNLONG RUN: 18 MILESOFF OR EASY JOG OR SWIM
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645-60 MIN. EASY + CORE ROUTINEHILL REPEATS: 7 X 600MOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUNLONG RUN: 20 MILESOFF OR EASY JOG OR SWIM
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745-60 MIN. EASY + CORE ROUTINE60 MIN. HILLY RUNOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUNLONG RUN: 16 MILESOFF OR EASY JOG OR SWIM
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845-60 MIN. EASY + CORE ROUTINEHILL REPEATS: 8 X 600MOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUNLONG RUN: 22 MILESOFF OR EASY JOG OR SWIM
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945-60 MIN. EASY + CORE ROUTINE65 MIN. HILLY RUNOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUNLONG RUN: 16 MILESOFF OR EASY JOG OR SWIM
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1045-60 MIN. EASY + CORE ROUTINEHILL REPEATS: 9 X 600MOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUNLONG RUN: 24 MILESOFF OR EASY JOG OR SWIM
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1145-60 MIN. EASY + CORE ROUTINE70 MIN. HILLY RUNOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUNLONG RUN: 16 MILESOFF OR EASY JOG OR SWIM
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1245-60 MIN. EASY + CORE ROUTINEHILL REPEATS: 10 X 600MOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUNLONG RUN: 26 MILESOFF OR EASY JOG OR SWIM
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1345-60 MIN. EASY + CORE ROUTINE70 MIN. HILLY RUNOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE1-HOUR MEDIUM EFFORT RUN1/2 MARATHON RACE CONTROLLEDOFF OR EASY JOG OR SWIM
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1445-60 MIN. EASY + CORE ROUTINEHILL REPEATS: 8 X 600MOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE10K RACE CONTROLLED30 MINUTES EASYOFF OR EASY JOG OR SWIM
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1545-60 MIN. EASY + CORE ROUTINEHILL REPEATS: 5 X 600MOFF OR EASY SWIM OR RIDE1:15 TO 1:30 EASY + CORE ROUTINE90 MINUTE RUN5K RACE CONTROLLEDOFF OR EASY JOG OR SWIM
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1645-60 MIN. EASY1-HOUR EASYOFF OR EASY SWIM OR RIDEOFF50K RACE30 MINUTES EASYOFF OR EASY JOG OR SWIM
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