|Weeks Till Race||Monday||Tuesday||Wednesday||Thursday||Friday||Saturday||Sunday|
|12 Weeks (4/15 - 4/21)||Rest||Group Run||Walk||1 Mile||XT*||1.5 Miles||30 Min Walk|
|11 Weeks (4/22 - 4/28)||Rest||Group Run||Walk||1.5 Miles||XT*||1.5 Miles||35 Min Walk|
|10 Weeks (4/29 - 5/5)||Rest||Group Run||Walk||1.5 Miles||XT*||2 Miles||35 Min Walk|
|9 Weeks (5/6 - 5/12)||Rest||Group Run||Walk||1.5 Miles||XT*||2 Miles||40 Min Walk|
|8 Weeks (5/13 - 5/19)||Rest||Group Run||Walk||2 Miles||XT*||3 Miles||40 Min Walk|
|7 Weeks (5/20 - 5/26)||Rest||Group Run||Walk||Zoom Through The Zoo 4 Miler||XT*||3 Miles||45 Min Walk|
|6 Weeks (5/27 - 6/2)||Rest||Group Run||Walk||2 Miles||XT*||Harbortown 3 Mile||45 Min Walk|
|5 Weeks (6/3 - 6/9)||Rest||Group Run||Walk||2 Miles||XT*||Orion 5K||45 Min Walk|
|4 Weeks (6/10 - 6/16)||Rest||Group Run||Walk||2 Miles||XT*||4 Miles||60 Min Walk|
|3 Weeks (6/17 - 6/23)||Rest||Group Run||Walk||2 Miles||XT*||4 Miles||60 Min Walk|
|2 Weeks (6/24 - 6/30)||Rest||Group Run||Walk||2 Miles||XT*||4 Miles||45 Min Walk|
|RACE WEEK||Rest||2 Miles||Stars & Stripes 5K||2 Miles||Rest||4 Miles||60 Min Walk|
Rest days mean rest and recover.
Fridays XT (cross-training) day can be changed to a rest day if needed. What is "cross-training?" Any low-impact activity, including weight training, swimming, cycling, or walking.
Getting to the weekly long run healthy is most important. Try to find a park or trail for some of your miles. Every mile you can run off the pavement saves some wear and tear on joint and muscles.
Midweek Easy Runs - Must be EASY. Conversational pace. Easy Runs burn calories & build mileage but should not put any cardio stress on the body.
Racing: A local 5k can be beneficial. It will help build some speed and offer a training yardstick to track improvement.