| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | White Mileage Plan: 1st Year, 2nd/3rd Year Injury Prone Runners | |||||||||||||||
2 | All units in Columns B-H are Minutes | |||||||||||||||
3 | ||||||||||||||||
4 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total Minutes/Days Run | Doubles | Minutes Increased | Estimated Mileage | Milage Increased | ||||
5 | Long Run | Recovery | Workout | Recovery | Hills | Recovery | Recovery | Off 9:00 Average | ||||||||
6 | Week 1 | 20 | 10 | 20 | 10 | 20 | REST | REST | 80/5 | 0 | 10 | 9 | 1 | |||
7 | Week 2 | 20 | 10 | 20 | 10 | 20 | REST | REST | 80/5 | 0 | 10 | 10 | 1 | |||
8 | Week 3 | 30 | 20 | 20 | 10 | 20 | 10 | REST | 110/6 | 0 | 25 | 13 | 3 | |||
9 | Week 4 | 30 | 20 | 20 | 20 | 30 | 10 | REST | 130/6 | 0 | 30 | 17 | 4 | |||
10 | Week 5 | 45 | 20 | 30 | 20 | 30 | 20 | REST | 165/6 | 0 | 35 | 20 | 3 | |||
11 | Week 6 | 45 | 20 | 45 | 20 | 45 | 20 | REST | 195/6 | 0 | 25 | 23 | 3 | |||
12 | Week 7 | 60 | 30 | 45 | 30 | 45 | 30 | REST | 240/6 | 0 | 35 | 27 | 4 | |||
13 | Week 8 | 60 | 30 | 45 | 30 | 45 | 30 | REST | 240/6 | 0 | 45 | 32 | 5 | |||
14 | Week 9 | 60 | 30 | 45 | 30 | 45 | 30 | REST | 240/6 | 0 | 45 | 37 | 5 | |||
15 | Week 10 | 60 | 30 | 45 | 30 | 45 | 30 | REST | 240/6 | 0 | 15 | 39 | 2 | |||
16 | Goal 30-40 Miles | |||||||||||||||
17 | Goal: 250 Miles | |||||||||||||||