Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Tempo run 5min

45min leg shoulder
(warmup) 25 min Recover run
30 min run 30 Floor Stair climb Tempo run 5min or
1 Chest Tricep Back Bicep Cool down jog Meditate/Rest Swim, Cycle , Yoga 10 k run Meditate/Rest
8*20 second hill interval
1 min rest 30 min Recover run
35 min run 40 Floor Stair climb 45min leg shoulder or
2 Chest Tricep Back Bicep (warmup) Meditate/Rest Swim, Cycle , Yoga 50min run Meditate/Rest
10*200m interval,
1 min rest 35 min Recover run
40 min run 40 Floor Stair climb 45min leg shoulder or
3 Chest Tricep Back Bicep (warmup) Meditate/Rest Swim, Cycle , Yoga 15k run Meditate/Rest
Tempo run 5min
45min leg shoulder
(warmup) 30 min Recover run
45 min run 40 Floor Stair climb Tempo run 5min or
4 45min Chest Tricep Back Bicep Cool down jog Meditate/Rest Swim, Cycle , Yoga 60min run Meditate/Rest
14*30 second hill interval
1 min rest 35 min Recover run
50 min run 40 Floor Stair climb 45min leg shoulder or
5 Chest Tricep Back Bicep (warmup) Meditate/Rest Swim, Cycle , Yoga 18k run Meditate/Rest
16*400m,
2 min rest 35 min Recover run
45 min run 40 Floor Stair climb 45min leg shoulder or
6 Chest Tricep Back Bicep (warmup) Meditate/Rest Swim, Cycle , Yoga 75min run Meditate/Rest

25 min Recover run

or
7 Meditate 50min run strength and mobility Meditate/Rest Swim, Cycle , Yoga 20k Meditate/Rest

20 min Recover run

25min easy run or
8 Meditate/Rest Meditate/Rest Meditate/Rest Swim, Cycle , Yoga 12k Run Meditate/Rest
 Tempo run 10min
45min leg shoulder
(warmup) 20 min Recover run
60 min easy run 40 Floor Stair climb Tempo run 10min or
9 Chest Tricep Back Bicep Cool down jog Meditate/Rest Swim, Cycle , Yoga 24km Meditate/Rest
18*20 second hill interval
1 min rest 25 min Recover run
65 min easy run 40 Floor Stair climb 45min leg shoulder or
10 Chest Tricep Back Bicep (warmup) Meditate/Rest Swim, Cycle , Yoga 90min run Meditate/Rest
20*400m,
1 min rest 30 min Recover run
70 min easy run 40 Floor Stair climb 45min leg shoulder or
11 Chest Tricep Back Bicep (warmup) Meditate/Rest Swim, Cycle , Yoga 28k Run Meditate/Rest
Tempo run 5min
45min leg shoulder
(warmup) 30 min Recover run
75 min easy run 40 Floor Stair climb Tempo run 5min or
12 Chest Tricep Back Bicep Cool down jog Meditate/Rest Swim, Cycle , Yoga 120min run Meditate/Rest
20*400m,
1 min rest 25 min Recover run
25min easy run 40 Floor Stair climb 45min leg shoulder or
13 Chest Tricep Back Bicep (warmup) Meditate/Rest Swim, Cycle , Yoga 32k run Meditate/Rest
Tempo run 5min
45min leg shoulder
(warmup) 25 min Recover run
60min easy run 40 Floor Stair climb Tempo run 5min or
14 Chest Tricep Back Bicep Cool down jog Meditate/Rest Swim, Cycle , Yoga 24k run Meditate/Rest

16*200m interval,
1min rest 30 min Recover run
45min easy run 40 Floor Stair climb 45min leg shoulder or
15 Chest Tricep Back Bicep (warmup) Meditate/Rest Swim, Cycle , Yoga 16k run Meditate/Rest

16 25min easy run Meditate/Rest Meditate/Rest 30min easy run Meditate/Rest Meditate/Rest Full Marathon