Running

Training

• Novice Base Training Program

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	1.5 mi run	3 mi run	1.5 mi run	Rest	30 min walk	3 mi run
2	Rest	1.5 mi run	3 mi run	1.5 mi run	Rest	30 min walk	3.5 mi run
3	Rest	1.5 mi run	3 mi run	1.5 mi run	Rest	30 min walk	3 mi run
4	Rest	2 mi run	3 mi run	1.5 mi run	Rest	30 min walk	4 mi run
5	Rest	2 mi run	3 mi run	2 mi run	Rest	30 min walk	3 mi run
6	Rest	2 mi run	3 mi run	2 mi run	Rest	30 min walk	4.5 mi run
7	Rest	2 mi run	3 mi run	2 mi run	Rest	30 min walk	3 mi run
8	Rest	2.5 mi run	3 mi run	2 mi run	Rest	30 min walk	5 mi run
9	Rest	2.5 mi run	3 mi run	2.5 mi run	Rest	30 min walk	3 mi run
10	Rest	2.5 mi run	3 mi run	2.5 mi run	Rest	30 min walk	5.5 mi run
11	Rest	3 mi run	3 mi run	3 mi run	Rest	30 min walk	3 mi run
12	Rest	3 mi run	3 mi run	3 mi run	Rest	30 min walk	6 mi run