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    Insanity Marathon Training Calandar - Novice Run

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    Tuấn Dương Lê
    The document outlines marathon training calendars for novice, intermediate, and advanced runners engaging in both running and Insanity workouts. The novice calendar involves 3 running and 3 Insanity workouts per week plus 1 rest day. The intermediate calendar increases running distances and adds pace work, while maintaining 3 runs and 3 Insanity sessions weekly. The advanced calendar focuses on tempo runs, hill repeats, and intervals, along with increasing distances and maintaining 3 runs and 3 Insanity workouts per week.

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    Insanity Marathon Training Calandar - Novice Run

    Uploaded by

    Tuấn Dương Lê
    21 views13 pages
    The document outlines marathon training calendars for novice, intermediate, and advanced runners engaging in both running and Insanity workouts. The novice calendar involves 3 running and 3 Insanity workouts per week plus 1 rest day. The intermediate calendar increases running distances and adds pace work, while maintaining 3 runs and 3 Insanity sessions weekly. The advanced calendar focuses on tempo runs, hill repeats, and intervals, along with increasing distances and maintaining 3 runs and 3 Insanity workouts per week.

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    Insane_Marathon_-_All_Plans

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    The document outlines marathon training calendars for novice, intermediate, and advanced runners engaging in both running and Insanity workouts. The novice calendar involves 3 running and 3 Insanity workouts per week plus 1 rest day. The intermediate calendar increases running distances and adds pace work, while maintaining 3 runs and 3 Insanity sessions weekly. The advanced calendar focuses on tempo runs, hill repeats, and intervals, along with increasing distances and maintaining 3 runs and 3 Insanity workouts per week.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    21 views13 pages

    Insanity Marathon Training Calandar - Novice Run

    Uploaded by

    Tuấn Dương Lê
    The document outlines marathon training calendars for novice, intermediate, and advanced runners engaging in both running and Insanity workouts. The novice calendar involves 3 running and 3 Insanity workouts per week plus 1 rest day. The intermediate calendar increases running distances and adds pace work, while maintaining 3 runs and 3 Insanity sessions weekly. The advanced calendar focuses on tempo runs, hill repeats, and intervals, along with increasing distances and maintaining 3 runs and 3 Insanity workouts per week.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 13

    INSANITY MARATHON TRAINING CALANDAR - NOVICE RUN

    www.insanemarathon.com
    NOVICE RUN - 3 RUNNING DAYS/WEEK -- 3 INSANITY DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 INSANITY 1 3 m run INSANITY 2 3 m run INSANITY 3 6 REST
    2 INSANITY 4 3 m run INSANITY 1 3 m run INSANITY 3 7 REST
    3 INSANITY 2 4 m run INSANITY 4 3 m run INSANITY 3 5 REST
    4 INSANITY 1 4 m run INSANITY 2 3 m run INSANITY 3 9 REST
    5 INSANITY 5 5 m run INSANITY 1 3 m run INSANITY 3 10 REST
    6 INSANITY 5 5 m run INSANITY 2 3 m run INSANITY 3 7 REST
    7 INSANITY 1 6 m run INSANITY 5 3 m run INSANITY 6 12 REST
    8 INSANITY 2 6 m run INSANITY 1 3 m run INSANITY 6 REST Half Marathon
    9 INSANITY 5 7 m run INSANITY 1 4 m run INSANITY 6 10 REST
    10 INSANITY 7 7 m run INSANITY 8 4 m run INSANITY 6 15 REST
    11 INSANITY 9 8 m run INSANITY 7 4 m run INSANITY 6 16 REST
    12 INSANITY 8 8 m run INSANITY 7 5 m run INSANITY 6 12 REST
    13 INSANITY 8 9 m run INSANITY 11 5 m run INSANITY 10 18 REST
    14 INSANITY 7 9 m run INSANITY 8 5 m run INSANITY 10 14 REST
    15 INSANITY 11 10 m run INSANITY 7 5 m run INSANITY 10 20 REST
    16 INSANITY 8 8 m run INSANITY 11 4 m run INSANITY 10 12 REST
    17 INSANITY 7 6 m run INSANITY 8 3 m run INSANITY 10 8 REST
    18 INSANITY 11 4 m run INSANITY 10 2 m run Rest REST Marathon

    INSANITY 1 - Plyometric Cardio Circuit INSANITY 7 - Max Interval Circuit


    INSANITY 2 - Cardio Power & Resistance INSANITY 8 - Max Interval Plyo
    INSANITY 3 - Cardio Recovery INSANITY 9 - Max Cardio Conditioning
    INSANITY 4 - Pure Cardio INSANITY 10 - Max Recovery
    INSANITY 5 - Pure Cardio & Cardio Abs INSANITY 11 - Max Cardio Conditioning & Cardio Abs
    INSANITY 6 - Core Cardio & Balance
    INSANITY MARATHON TRAINING CALANDAR - NOVICE
    www.insanemarathon.com
    NOVICE - 2 RUNNING DAYS/WEEK -- 4 INSANITY DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 INSANITY 1 INSANITY 2 3 m run INSANITY 4 INSANITY 3 6 REST
    2 INSANITY 1 INSANITY 2 3 m run INSANITY 4 INSANITY 3 7 REST
    3 INSANITY 2 INSANITY 4 4 m run INSANITY 1 INSANITY 3 5 REST
    4 INSANITY 2 INSANITY 4 4 m run INSANITY 1 INSANITY 3 9 REST
    5 INSANITY 5 INSANITY 1 5 m run INSANITY 2 INSANITY 3 10 REST
    6 INSANITY 5 INSANITY 1 5 m run INSANITY 2 INSANITY 3 7 REST
    7 INSANITY 1 INSANITY 5 6 m run 3 m run INSANITY 6 12 REST
    8 INSANITY 1 INSANITY 6 6 m run INSANITY 6 INSANITY 6 REST Half Marathon
    9 REST INSANITY 7 7 m run INSANITY 8 INSANITY 6 10 REST
    10 INSANITY 9 INSANITY 7 7 m run INSANITY 8 INSANITY 6 15 REST
    11 INSANITY 9 INSANITY 7 8 m run INSANITY 8 INSANITY 6 16 REST
    12 INSANITY 9 INSANITY 7 8 m run INSANITY 8 INSANITY 6 12 REST
    13 INSANITY 9 INSANITYY 7 9 m run INSANITY 8 INSANITY 10 18 REST
    14 INSANITY 11 INSANITY 6 9 m run INSANITY 7 INSANITY 10 14 REST
    15 INSANITY 8 INSANITY 11 10 m run INSANITY 7 INSANITY 10 20 REST
    16 INSANITY 8 INSANITY 11 8 m run INSANITY 7 INSANITY 10 12 REST
    17 INSANITY 6 4 m run INSANITY 7 3 m run INSANITY 10 8 REST
    18 INSANITY 11 INSANITY 6 4 m run 2 m run REST REST Marathon

    INSANITY 1 - Plyometric Cardio Circuit INSANITY 7 - Max Interval Circuit


    INSANITY 2 - Cardio Power & Resistance INSANITY 8 - Max Interval Plyo
    INSANITY 3 - Cardio Recovery INSANITY 9 - Max Cardio Conditioning
    INSANITY 4 - Pure Cardio INSANITY 10 - Max Recovery
    INSANITY 5 - Pure Cardio & Cardio Abs INSANITY 11 - Max Cardio Conditioning & Cardio Abs
    INSANITY 6 - Core Cardio & Balance
    INSANITY MARATHON TRAINING CALANDAR - INTERMEDIATE
    www.insanemarathon.com
    INTERMEDIATE - 3 RUNNING DAYS/WEEK -- 3 INSANITY DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 INSANITY 1 INSANITY 2 5 m run INSANITY 3 5 m pace 8 REST
    2 INSANITY 4 INSANITY 1 5 m run INSANITY 3 5 m run 9 REST
    3 INSANITY 2 INSANITY 4 5 m run INSANITY 3 5 m pace 6 REST
    4 INSANITY 1 INSANITY 2 6 m run INSANITY 3 6 m pace 11 REST
    5 INSANITY 5 INSANITY 1 6 m run INSANITY 3 6 m run 12 REST
    6 INSANITY 5 INSANITY 2 5 m run INSANITY 3 6 m pace 9 REST
    7 INSANITY 1 INSANITY 5 7 m run INSANITY 6 7 m pace 14 REST
    8 INSANITY 2 INSANITY 1 7 m run INSANITY 6 7 m run 15 REST
    9 INSANITY 5 INSANITY 1 5 m run INSANITY 6 REST REST Half Marathon
    10 INSANITY 7 INSANITY 8 8 m run INSANITY 6 8 m pace 17 REST
    11 INSANITY 9 INSANITY 7 8 m run INSANITY 6 8 m run 18 REST
    12 INSANITY 8 INSANITY 7 5 m run INSANITY 6 8 m pace 13 REST
    13 INSANITY 8 INSANITY 11 8 m run INSANITY 10 5 m pace 20 REST
    14 INSANITY 7 INSANITY 8 5 m run INSANITY 10 8 m run 12 REST
    15 INSANITY 11 INSANITY 7 8 m run INSANITY 10 5 m pace 20 REST
    16 INSANITY 8 INSANITY 11 6 m run INSANITY 10 4 m pace 12 REST
    17 INSANITY 7 INSANITY 8 5 m run INSANITY 10 3 m run 8 REST
    18 INSANITY 11 3 m run INSANITY 10 2 m run REST REST Marathon

    INSANITY 1 - Plyometric Cardio Circuit INSANITY 7 - Max Interval Circuit


    INSANITY 2 - Cardio Power & Resistance INSANITY 8 - Max Interval Plyo
    INSANITY 3 - Cardio Recovery INSANITY 9 - Max Cardio Conditioning
    INSANITY 4 - Pure Cardio INSANITY 10 - Max Recovery
    INSANITY 5 - Pure Cardio & Cardio Abs INSANITY 11 - Max Cardio Conditioning & Cardio Abs
    INSANITY 6 - Core Cardio & Balance
    INSANITY MARATHON TRAINING CALANDAR - ADVANCED
    www.insanemarathon.com
    ADVANCD - 3 RUNNING DAYS/WEEK -- 3 INSANITY DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 INSANITY 1 INSANITY 2 3 x hill INSANITY 5 5 m pace 10 REST
    2 INSANITY 1 INSANITY 2 30 tempo INSANITY 5 5 m run 11 REST
    3 INSANITY 1 INSANITY 2 4 x 800 INSANITY 5 6 m pace 8 REST
    4 INSANITY 1 INSANITY 2 4 x hill INSANITY 5 6 m pace 13 REST
    5 INSANITY 1 INSANITY 2 35 tempo INSANITY 5 7 m run 14 REST
    6 INSANITY 1 INSANITY 2 5 x 800 INSANITY 5 7 m pace 10 REST
    7 INSANITY 1 INSANITY 2 5 x hill INSANITY 5 8 m pace 16 REST
    8 INSANITY 1 INSANITY 2 40 tempo INSANITY 5 8 m run 17 REST
    9 INSANITY 3 INSANITY 4 6 x 800 INSANITY 6 Rest REST Half Marathon
    10 INSANITY 7 INSANITY 8 6 x hill INSANITY 11 9 m pace 19 REST
    11 INSANITY 7 INSANITY 8 45 tempo INSANITY 11 10 m run 20 REST
    12 INSANITY 7 INSANITY 8 7 x 800 INSANITY 11 6 m pace 12 REST
    13 INSANITY 7 INSANITY 8 7 x hill INSANITY 11 10 m pace 20 REST
    14 INSANITY 7 INSANITY 8 45 tempo INSANITY 11 6 m run 12 REST
    15 INSANITY 7 INSANITY 8 8 x 800 INSANITY 11 10 m pace 20 REST
    16 INSANITY 7 INSANITY 8 6 x hill INSANITY 11 4 m pace 12 REST
    17 INSANITY 7 INSANITY 8 30 tempo INSANITY 11 4 m run 8 REST
    18 INSANITY 8 INSANITY 10 INSANITY 6 2 m run REST REST Marathon

    INSANITY 1 - Plyometric Cardio Circuit INSANITY 7 - Max Interval Circuit


    INSANITY 2 - Cardio Power & Resistance INSANITY 8 - Max Interval Plyo
    INSANITY 3 - Cardio Recovery INSANITY 9 - Max Cardio Conditioning
    INSANITY 4 - Pure Cardio INSANITY 10 - Max Recovery
    INSANITY 5 - Pure Cardio & Cardio Abs INSANITY 11 - Max Cardio Conditioning & Cardio Abs
    INSANITY 6 - Core Cardio & Balance
    INSANITY 1/2 MARATHON TRAINING CALANDAR - NOVICE
    www.insanemarathon.com
    NOVICE - 3 RUNNING DAYS/WEEK -- 3 INSANITY DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 INSANITY 1 3 m run INSANITY 2 3 m run INSANITY 3 4 m run REST
    2 INSANITY 4 3 m run INSANITY 1 3 m run INSANITY 3 4 m run REST
    3 INSANITY 2 3.5 m run INSANITY 4 3.5 m run INSANITY 3 5 m run REST
    4 INSANITY 1 3.5 m run INSANITY 2 3.5 m run INSANITY 3 5 m run REST
    5 INSANITY 5 4 m run INSANITY 1 4 m run INSANITY 6 6 m run REST
    6 INSANITY 5 4 m run INSANITY 2 4 m run INSANITY 6 REST 5-K Race
    7 INSANITY 1 4.5 m run INSANITY 5 4.5 m run INSANITY 6 7 m run REST
    8 INSANITY 7 4.5 m run INSANITY 8 4.4 m run INSANITY 6 8 m run REST
    9 INSANITY 9 5 m run INSANITY 7 5 m run INSANITY 10 REST 10-K Race
    10 INSANITY 1 5 m run INSANITY 9 5 m run INSANITY 10 9 m run REST
    11 INSANITY 11 5 m run INSANITY 7 5 m run INSANITY 10 10 m run REST
    12 INSANITY 11 4 m run INSANITY 6 INSANITY 10 REST REST Half Marathon

    INSANITY 1 - Plyometric Cardio Circuit INSANITY 7 - Max Interval Circuit


    INSANITY 2 - Cardio Power & Resistance INSANITY 8 - Max Interval Plyo
    INSANITY 3 - Cardio Recovery INSANITY 9 - Max Cardio Conditioning
    INSANITY 4 - Pure Cardio INSANITY 10 - Max Recovery
    INSANITY 5 - Pure Cardio & Cardio Abs INSANITY 11 - Max Cardio Conditioning & Cardio Abs
    INSANITY 6 - Core Cardio & Balance
    INSANITY 1/2 MARATHON TRAINING CALANDAR - ADVANCED
    www.insanemarathon.com
    ADVANCED - 4 RUNNING DAYS/WEEK -- 3 INSANITY DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 INSANITY 1 5 x 400 5-K pace INSANITY 2 3 m run INSANITY 3 + 3 m run 5 m run REST
    2 INSANITY 4 30 min tempo INSANITY 1 3 m run INSANITY 3 + 3 m run 6 m run REST
    3 INSANITY 2 6 x 400 5-K pace INSANITY 4 3.5 m run INSANITY 3 REST 5-K Race
    4 INSANITY 1 35 min tempo INSANITY 2 3.5 m run INSANITY 3 + 3 m run 7 m run REST
    5 INSANITY 5 7 x 400 5-K pace INSANITY 1 4 m run INSANITY 6 + 3 m run 8 m run REST
    6 INSANITY 5 40 min tempo INSANITY 2 4 m run INSANITY 6 REST 10-K Race
    7 INSANITY 1 8 x 400 5-K pace INSANITY 5 4.5 m run INSANITY 6 + 4 m run 9 m run REST
    8 INSANITY 7 40 min tempo INSANITY 8 4.4 m run INSANITY 6 + 5 m run 10 m run REST
    9 INSANITY 9 9 x 400 5-K pace INSANITY 7 5 m run INSANITY 10 REST 15-K Race
    10 INSANITY 1 45 min tempo INSANITY 9 5 m run INSANITY 10 + 5 m run 11 m run REST
    11 INSANITY 11 10 x 400 5-K pace INSANITY 7 5 m run INSANITY 10 + 3 m run 12 m run REST
    12 INSANITY 11 30 min tempo INSANITY 6 INSANITY 10 REST REST Half Marathon

    INSANITY 1 - Plyometric Cardio Circuit INSANITY 7 - Max Interval Circuit


    INSANITY 2 - Cardio Power & Resistance INSANITY 8 - Max Interval Plyo
    INSANITY 3 - Cardio Recovery INSANITY 9 - Max Cardio Conditioning
    INSANITY 4 - Pure Cardio INSANITY 10 - Max Recovery
    INSANITY 5 - Pure Cardio & Cardio Abs INSANITY 11 - Max Cardio Conditioning & Cardio Abs
    INSANITY 6 - Core Cardio & Balance
    FOCUS T25 MARATHON TRAINING CALANDAR - NOVICE RUN
    www.insanemarathon.com
    NOVICE RUN - 3 RUNNING DAYS/WEEK -- 3 T25 DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 T25 3 3 m run T25 2 3 m run T25 4 6 REST
    2 T25 1 3 m run T25 3 3 m run T25 4 7 REST
    3 T25 2 4 m run T25 10 3 m run T25 4 5 REST
    4 T25 3 4 m run T25 2 3 m run T25 4 9 REST
    5 T25 5 5 m run T25 3 3 m run T25 1 10 REST
    6 T25 10 5 m run T25 2 3 m run T25 1 7 REST
    7 T25 3 6 m run T25 5 3 m run T25 9 12 REST
    8 T25 10 6 m run T25 3 3 m run T25 3 REST Half Marathon
    9 T25 5 7 m run T25 3 4 m run T25 7 10 REST
    10 T25 9 7 m run T25 11 4 m run T25 13 15 REST
    11 T25 8 8 m run T25 9 4 m run T25 7 16 REST
    12 T25 11 8 m run T25 8 5 m run T25 13 12 REST
    13 T25 8 9 m run T25 12 5 m run T25 7 18 REST
    14 T25 9 9 m run T25 11 5 m run T25 13 14 REST
    15 T25 12 10 m run T25 9 5 m run T25 7 20 REST
    16 T25 8 8 m run T25 12 4 m run T25 13 12 REST
    17 T25 9 6 m run T25 11 3 m run T25 7 8 REST
    18 T25 12 4 m run T25 6 2 m run REST REST Marathon

    T25 1 - Cardio T25 7 - Core Cardio


    T25 2 - Speed 1.0 T25 8 - Speed 2.0
    T25 3 - Total Body Circiut T25 9 - Rip't Circiut
    T25 4 - Ab Intervals T25 10 - Cardio & Ab Intervals
    T25 5 - Lower Focus T25 11 - Cardio & Lower Focus
    T25 6 - Upper Focus T25 12 - Speed 2.0 & Ab Intervals
    T25 13 - Dynamic Core
    FOCUS T25 MARATHON TRAINING CALANDAR - NOVICE
    www.insanemarathon.com
    NOVICE - 2 RUNNING DAYS/WEEK -- 4 T25 DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 T25 3 T25 2 3 m run T25 1 T25 4 6 REST
    2 T25 3 T25 2 3 m run T25 1 T25 4 7 REST
    3 T25 2 T251 4 m run T25 3 T25 4 5 REST
    4 T25 2 T25 1 4 m run T25 3 T25 4 9 REST
    5 T25 5 T25 3 5 m run T25 2 T25 1 10 REST
    6 T25 5 T25 3 5 m run T25 2 T25 1 7 REST
    7 T25 10 T25 1 6 m run T25 2 T25 9 12 REST
    8 T25 11 T25 4 6 m run T25 5 T25 3 REST Half Marathon
    9 REST T25 9 7 m run T25 6 T25 7 10 REST
    10 T25 8 T25 9 7 m run T25 6 T25 13 15 REST
    11 T25 8 T25 9 8 m run T25 6 T25 7 16 REST
    12 T25 12 T25 9 8 m run T25 6 T25 13 12 REST
    13 T25 8 T25 9 9 m run T25 6 T25 7 18 REST
    14 T25 12 T25 6 9 m run T25 7 T25 13 14 REST
    15 T25 9 T25 12 10 m run T25 7 T25 7 20 REST
    16 T25 9 T25 12 8 m run T25 7 T25 13 12 REST
    17 T25 9 4 m run T25 7 3 m run T25 7 8 REST
    18 T25 12 T25 6 4 m run 2 m run REST REST Marathon

    T25 1 - Cardio T25 7 - Core Cardio


    T25 2 - Speed 1.0 T25 8 - Speed 2.0
    T25 3 - Total Body Circiut T25 9 - Rip't Circiut
    T25 4 - Ab Intervals T25 10 - Cardio & Ab Intervals
    T25 5 - Lower Focus T25 11 - Cardio & Lower Focus
    T25 6 - Upper Focus T25 12 - Speed 2.0 & Ab Intervals
    T25 13 - Dynamic Core
    FOCUS T25 MARATHON TRAINING CALANDAR - INTERMEDIATE
    www.insanemarathon.com
    INTERMEDIATE - 3 RUNNING DAYS/WEEK -- 3 T25 DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 T25 3 T25 2 5 m run T25 4 5 m pace 8 REST
    2 T25 1 T25 3 5 m run T25 4 5 m run 9 REST
    3 T25 2 T25 1 5 m run T25 4 5 m pace 6 REST
    4 T25 3 T25 5 6 m run T25 4 6 m pace 11 REST
    5 T25 10 T25 3 6 m run T25 4 6 m run 12 REST
    6 T25 10 T25 2 5 m run T25 4 6 m pace 9 REST
    7 T25 5 T25 10 7 m run T25 1 7 m pace 14 REST
    8 T25 2 T25 5 7 m run T25 3 7 m run 15 REST
    9 T25 10 T25 3 5 m run T25 9 REST REST Half Marathon
    10 T25 9 T25 8 8 m run T25 1 8 m pace 17 REST
    11 T25 11 T25 9 8 m run T25 3 8 m run 18 REST
    12 T25 8 T25 13 5 m run T25 9 8 m pace 13 REST
    13 T25 11 T25 8 8 m run T25 7 5 m pace 20 REST
    14 T25 9 T25 6 5 m run T25 13 8 m run 12 REST
    15 T25 12 T25 9 8 m run T25 7 5 m pace 20 REST
    16 T25 8 T25 12 6 m run T25 13 4 m pace 12 REST
    17 T25 9 T24 12 5 m run T25 7 3 m run 8 REST
    18 T25 12 3 m run T25 6 2 m run REST REST Marathon

    T25 1 - Cardio T25 7 - Core Cardio


    T25 2 - Speed 1.0 T25 8 - Speed 2.0
    T25 3 - Total Body Circiut T25 9 - Rip't Circiut
    T25 4 - Ab Intervals T25 10 - Cardio & Ab Intervals
    T25 5 - Lower Focus T25 11 - Cardio & Lower Focus
    T25 6 - Upper Focus T25 12 - Speed 2.0 & Ab Intervals
    T25 13 - Dynamic Core
    FOCUS T25 MARATHON TRAINING CALANDAR - ADVANCED
    www.insanemarathon.com
    ADVANCED - 3 RUNNING DAYS/WEEK -- 3 T25 DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 T25 3 T25 2 3 x hill T25 4 5 m pace 10 REST
    2 T25 1 T25 3 30 tempo T25 4 5 m run 11 REST
    3 T25 2 T25 1 4 x 800 T25 4 6 m pace 8 REST
    4 T25 3 T25 5 4 x hill T25 4 6 m pace 13 REST
    5 T25 10 T25 3 35 tempo T25 4 7 m run 14 REST
    6 T25 10 T25 2 5 x 800 T25 4 7 m pace 10 REST
    7 T25 5 T25 10 5 x hill T25 1 8 m pace 16 REST
    8 T25 2 T25 5 40 tempo T25 3 8 m run 17 REST
    9 T25 10 T25 3 6 x 800 T25 9 Rest REST Half Marathon
    10 T25 13 T25 8 6 x hill T25 1 9 m pace 19 REST
    11 T25 11 T25 9 45 tempo T25 3 10 m run 20 REST
    12 T25 8 T25 13 7 x 800 T25 9 6 m pace 12 REST
    13 T25 11 T25 8 7 x hill T25 7 10 m pace 20 REST
    14 T25 9 T25 6 45 tempo T25 13 6 m run 12 REST
    15 T25 12 T25 9 8 x 800 T25 7 10 m pace 20 REST
    16 T25 8 T25 12 6 x hill T25 13 4 m pace 12 REST
    17 T25 9 T24 12 30 tempo T25 7 4 m run 8 REST
    18 T25 12 4 m run T25 7 2 m run REST REST Marathon

    T25 1 - Cardio T25 7 - Core Cardio


    T25 2 - Speed 1.0 T25 8 - Speed 2.0
    T25 3 - Total Body Circiut T25 9 - Rip't Circiut
    T25 4 - Ab Intervals T25 10 - Cardio & Ab Intervals
    T25 5 - Lower Focus T25 11 - Cardio & Lower Focus
    T25 6 - Upper Focus T25 12 - Speed 2.0 & Ab Intervals
    T25 13 - Dynamic Core
    FOCUS T25 HALF MARATHON TRAINING CALANDAR - NOVICE
    www.insanemarathon.com
    NOVICE HALF - 3 RUNNING DAYS/WEEK -- 3 T25 DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 T25 3 3 m run T25 2 3 m run T25 4 4 m run REST
    2 T25 1 3 m run T25 6 3 m run T25 4 4 m run REST
    3 T25 2 3.5 m run T25 10 3.5 m run T25 4 5 m run REST
    4 T25 3 3.5 m run T25 2 3.5 m run T25 4 5 m run REST
    5 T25 5 4 m run T25 3 4 m run T25 1 6 m run REST
    6 T25 11 4 m run T25 8 4 m run T25 13 REST REST
    7 T25 8 4.5 m run T25 6 4.5 m run T25 7 7 m run REST
    8 T25 9 4.5 m run T25 5 4.4 m run T25 13 8 m run REST
    9 T25 12 5 m run T25 9 5 m run T25 7 REST REST
    10 T25 8 5 m run T25 12 5 m run T25 13 9 m run REST
    11 T25 9 5 m run T25 11 5 m run T25 7 10 m run REST
    12 T25 12 4 m run T25 6 2 m run REST REST Half Marathon

    T25 1 - Cardio T25 7 - Core Cardio


    T25 2 - Speed 1.0 T25 8 - Speed 2.0
    T25 3 - Total Body Circiut T25 9 - Rip't Circiut
    T25 4 - Ab Intervals T25 10 - Cardio & Ab Intervals
    T25 5 - Lower Focus T25 11 - Cardio & Lower Focus
    T25 6 - Upper Focus T25 12 - Speed 2.0 & Ab Intervals
    T25 13 - Dynamic Core
    FOCUS T25 HALF MARATHON TRAINING CALANDAR - ADVANCED
    www.insanemarathon.com
    ADVANCED HALF - 4 RUNNING DAYS/WEEK -- 3 T25 DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 T25 3 5 x 400 5-K pace T25 2 3 m run T25 4 + 3 m run 5 m run REST
    2 T25 1 30 min tempo T25 6 3 m run T25 4 + 3 m run 6 m run REST
    3 T25 2 6 x 400 5-K pace T25 10 3.5 m run T25 4 REST 5-K Race
    4 T25 3 35 min tempo T25 2 3.5 m run T25 4 + 4 m run 7 m run REST
    5 T25 5 7 x 400 5-K pace T25 3 4 m run T25 1 + 4 m run 8 m run REST
    6 T25 11 40 min tempo T25 8 4 m run T25 13 REST 10-K Race
    7 T25 8 8 x 400 5-K pace T25 6 4.5 m run T25 7 + 5 m run 9 m run REST
    8 T25 9 40 min tempo T25 5 4.4 m run T25 13 + 6 m run 10 m run REST
    9 T25 12 9 x 400 5-K pace T25 9 5 m run T25 7 REST 15-K Race
    10 T25 8 45 min tempo T25 12 5 m run T25 13 + 6 m run 11 m run REST
    11 T25 9 10 x 400 5-K pace T25 11 5 m run T25 7 + 4 m run 12 m run REST
    12 T25 12 30 min tempo T25 6 2 m run REST REST Half Marathon

    T25 1 - Cardio T25 7 - Core Cardio


    T25 2 - Speed 1.0 T25 8 - Speed 2.0
    T25 3 - Total Body Circiut T25 9 - Rip't Circiut
    T25 4 - Ab Intervals T25 10 - Cardio & Ab Intervals
    T25 5 - Lower Focus T25 11 - Cardio & Lower Focus
    T25 6 - Upper Focus T25 12 - Speed 2.0 & Ab Intervals
    T25 13 - Dynamic Core
    INSANITY MARATHON TRAINING CALANDAR - INTERMEDIATE LEVEL
    www.insanemarathon.com
    INTERMEDIATE - 3 RUNNING DAYS/WEEK -- 3 INSANITY or ASYLUM DAYS/WEEK -- 1 REST DAY
    www.insanemarathon.com

    WEEK MON TUE WED THU FRI SAT SUN


    1 INSANITY 1 INSANITY 2 5 m run ASYLUM 6 5 m pace 8 REST
    2 INSANITY 4 INSANITY 1 5 m run ASYLUM 6 5 m run 9 REST
    3 INSANITY 2 INSANITY 4 5 m run ASYLUM 6 5 m pace 6 REST
    4 INSANITY 1 ASYLUM 2 6 m run INSANITY 3 6 m pace 11 REST
    5 INSANITY 5 INSANITY 1 6 m run INSANITY 3 6 m run 12 REST
    6 INSANITY 5 ASYLUM 2 5 m run INSANITY 3 6 m pace 9 REST
    7 ASYLUM 4 ASYLUM 5 7 m run INSANITY 6 7 m pace 14 REST
    8 ASYLUM 1 INSANITY 1 7 m run INSANITY 6 7 m run 15 REST
    9 INSANITY 5 ASYLUM 4 5 m run INSANITY 6 REST REST Half Marathon
    10 ASYLUM 3 INSANITY 8 8 m run INSANITY 6 8 m pace 17 REST
    11 ASYLUM 7 INSANITY 7 8 m run INSANITY 6 8 m run 18 REST
    12 INSANITY 8 ASYLUM 1 & 7 5 m run INSANITY 6 8 m pace 13 REST
    13 ASYLUM 4 & 7 ASYLUM 3 8 m run INSANITY 10 5 m pace 20 REST
    14 INSANITY 7 INSANITY 8 5 m run INSANITY 10 8 m run 12 REST
    15 ASYLUM 6 & 7 ASYLUM 1 8 m run INSANITY 10 5 m pace 20 REST
    16 ASYLUM 4 INSANITY 11 6 m run INSANITY 10 4 m pace 12 REST
    17 ASYLUM 2 INSANITY 8 5 m run INSANITY 10 3 m run 8 REST
    18 INSANITY 11 3 m run INSANITY 10 2 m run REST REST Marathon
    Add ASYLUM 6 (Insanity: The Asylum RELIEF) after any workout if you feel any muscle soreness or need additional stretching.

    INSANITY 1 - Plyometric Cardio Circuit INSANITY 7 - Max Interval Circuit


    INSANITY 2 - Cardio Power & Resistance INSANITY 8 - Max Interval Plyo
    INSANITY 3 - Cardio Recovery INSANITY 9 - Max Cardio Conditioning
    INSANITY 4 - Pure Cardio INSANITY 10 - Max Recovery
    INSANITY 5 - Pure Cardio & Cardio Abs INSANITY 11 - Max Cardio Conditioning & Cardio Abs
    INSANITY 6 - Core Cardio & Balance

    ASYLUM 1 - Speed & Agility ASYLUM 4 - Vertical Plyo


    ASYLUM 2 - Strength ASYLUM 5 - Game Day
    ASYLUM 3 - Back to Core ASYLUM 6 - Relief
    ASYLUM 7 - Overtime

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