Somerset Half Marathon - Training Program

Week 1 Sunday 9 run 5 total = 16 run 6 total = 23 run 7 total = 30 run 8 total = 7 run 4 total = 14 run 6 total = 21 run 7 total = 28 run 8 total = 4 run 8 total = Monday 10 f-run 3 total = 17 f-run 3 total = 24 f-run 3 total = OCT. 1 f-run 3 total = 8 f-run 3 total = 15 f-run 3 total = 22 f-run 3 total = 29 f-run 3 total = 5 f-run 3 total = Tuesday 11 Rest 18 6x400 25 Rest 2 7x400 9 5x800 16 4x800 23 Rest 30 6x400 6 Rest Wednesday Thursday 12 run 4 total = 19 run 5 total = 26 run 6 total = 3 run 4 total = 10 run 5 total = 17 run 6 total = 24 run 4 total = 31 run 5 total = 7 run 4 total = 13 run 2 total = 20 run 2 total = 27 run 3 total = 4 run 3 total = 11 run 3 total = 18 run 3 total = 25 run 3 total = NOV. 1 run 3 total = 8 run 3 total = Friday 14 run 2 total = 21 run 3 total = 28 run 4 total = 5 run 2 total = 12 run 3 total = 19 run 4 total = 26 run 2 total = 2 run 3 total = 9 run 1-2 total = Saturday 15 Rest 22 Rest 29 Rest 6 Rest 13 Rest 20 Rest 27 Rest 3 Rest 10 15k race Total Miles

5k Training Program cross training only (starting 7/7/13)

Week 1 Sunday 9 bike 5 total = 16 run 6 total = 23 run 7 total = 30 run 8 total = 7 run 4 total = 14 run 6 total = 21 run 7 total = 28 run 8 total = 4 run 8 total = Monday 10 swim 3 total = 17 f-run 3 total = 24 f-run 3 total = OCT. 1 f-run 3 total = 8 f-run 3 total = 15 f-run 3 total = 22 f-run 3 total = 29 f-run 3 total = 5 f-run 3 total = Tuesday 11 Rest 18 6x400 25 Rest 2 7x400 9 5x800 16 4x800 23 Rest 30 6x400 6 Rest Wednesday Thursday 12 bike 4 total = 19 run 5 total = 26 run 6 total = 3 run 4 total = 10 run 5 total = 17 run 6 total = 24 run 4 total = 31 run 5 total = 7 run 4 total = 13 run 2 total = 20 run 2 total = 27 run 3 total = 4 run 3 total = 11 run 3 total = 18 run 3 total = 25 run 3 total = NOV. 1 run 3 total = 8 run 3 total = Friday 14 run 2 total = 21 run 3 total = 28 run 4 total = 5 run 2 total = 12 run 3 total = 19 run 4 total = 26 run 2 total = 2 run 3 total = 9 run 1-2 total = Saturday 15 Rest 22 Rest 29 Rest 6 Rest 13 Rest 20 Rest 27 Rest 3 Rest 10 15k race Total Miles

10 min abs + variations