Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

1

Stretch &
Strengthen

3.2km run

30 min
cross

3.2km run +
strength

Rest

3.2km run

30 min
cross

2

Stretch &
Strengthen

4.8km run

30 min
cross

3.2km run +
strength

Rest

4.8km run

30 min
cross

3

Stretch &
Strengthen

4.8km run

35 min
cross

3.2km run +
strength

Rest

6.4km run

30 min
cross

4

Stretch &
Strengthen

3.2km run

35 min
cross

3.2km run +
strength

Rest

3.2km run

40 min
cross

5

Stretch &
Strengthen

6.4km run

40 min
cross

4.8km run +
strength

Rest

8km run

40 min
cross

6

Stretch &
Strengthen

6.4km run

40 min
cross

4.8km run +
strength

Rest

9.6km run

50 min
cross

7

Stretch &
Strengthen

4.8km run

45 min
cross

4.8km run +
strength

Rest

6.4km run

50 min
cross

8

Stretch &
Strengthen

8km run

45 min
cross

4.8km run +
strength

Rest

11.5km run

60 min
cross

9

Stretch &
Strengthen

8km run

45 min
cross

4.8km run +
strength

Rest

13km run

60 min
cross

10

Stretch &
Strengthen

4.8km run

30 min
cross

3.2km run +
strength

3.2km run
or rest

Rest

The 15-K