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July
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SUNDAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY
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123456
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Group runs led by Biz
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45 mins easy on trail (run or hike)Rest30 mins easy followed by easy stretching and mobility.4 miles with 5x20 second strides. If possible, do these on a hill. Keep the rest of the run easy to the low end of moderate.30 mins easy or 30 mins cross train.Rest or easy cross train.5 miles on trail.
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14151617181920
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45 mins easy on trail (run or hike)Rest30 mins easy followed by easy stretching and mobility.1 mile w/u then 4x3 min at a moderate/high effort (think half marathon pace) 2 min recover. 1 mile c/d.30 mins easy or 30 mins cross train.Rest or easy cross train.6 miles on trail.
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21222324252627
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45 mins easy on trail (run or hike)Rest30 mins easy followed by easy stretching and mobility.1 mile w/u then 8x1 min hard effort uphill with jog back recovery. 1 mile c/d30 mins easy or 30 mins cross train.Rest or easy cross train.7 miles on trail
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45 mins easy on trail (run or hike)Rest30 mins easy followed by easy stretching and mobility.10 min w/up then 30 min steady moderate effort.
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AUGUST
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SUNDAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY
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30 mins easy or 30 mins cross train.Rest or easy cross train.6 miles on trail
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1 hour easy on trails (run or hike).Rest40 mins easy followed easy stretching and mobility.1 mile w/u then 2x1 mile at 10k pace. 1 mile c/d30 mins easy or 30 mins cross train.Rest or easy cross train.8 miles on trail.
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1 hour easy on trails (run or hike).Rest40 mins easy followed easy stretching and mobility.15 mins w/u then 4x3 minute hills with 2 min jog back or hike recovery. 15 mins c/d. 30 mins easy or 30 mins cross train.Rest or easy cross train.9 miles on trail.
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1 hour easy on trails (run or hike).Rest40 mins easy followed easy stretching and mobility.1 mile w/u then 20 mins at half marathon pace. Then 1 mile c/d.30 mins easy or 30 mins cross train.Rest or easy cross train.10 miles on trail.
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25262728293031
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1 hour easy on trails (run or hike).Rest40 mins easy followed easy stretching and mobility.4 miles with 5x20 second strides. If possible, do these on a hill. Keep the rest of the run easy to the low end of moderate.30 mins easy or 30 mins cross train.Rest or easy cross train.7-8 miles on trail.
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SEPTEMBER
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SUNDAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY
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1234567
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1 hour easy on trails (run or hike).Rest45 mins easy followed by easy stretching and mobility.1 mile w/up then 3x5 min moderate (not all out!) effort uphill with 3 min jog back or hike recovery. 1 mile c/d.30 mins easy or 30 mins cross train.Rest or easy cross train.10 miles on trail.
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891011121314
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1 hour easy on trails (run or hike).Rest45 mins easy followed by easy stretching and mobility.10 min w/u then 3x1 mile at the high end of moderate effort with 3 min recovery. 10 min c/d.30 mins easy or 30 mins cross train.Rest or easy cross train.11 miles on trial.
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1 hour easy on trails (run or hike).Rest45 mins easy followed by easy stretching and mobility.1 mile w/u then 8x1 min hard effort uphill with jog back recovery. 1 mile c/d30 mins easy or 30 mins cross train.Rest or easy cross train.12 miles on trail.
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1 hour easy on trails (run or hike).Rest45 mins easy followed by easy stretching and mobility.4 miles with 5x20 second strides. If possible, do these on a hill. Keep the rest of the run easy to the low end of moderate.30 mins easy or 30 mins cross train.Rest or easy cross train.6-7 miles on trail.
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1 hour easy on trails (run or hike).Rest
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OCTOBER
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SUNDAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY
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12345
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30 mins easy followed by easy stretching and mobility.3 miles with 5x20 second strides. If possible, do these on a hill. Keep the rest of the run easy to the low end of moderate.Rest or easy cross train.30 min easy shakeout run.RACE DAY!!!!
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