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| Tuesday | Thursday | Saturday | Strength workout | ||
| Week 1 | 2x30sec plank2x10 pushups2x10 superman2x10 air squats | ||||
| 5 min warm up20 min of 60 sec Jog90 sec Walk | 5 min warm up20 min of 60 sec Jog90 sec Walk | 5 min Warm up20 min of 90Sec Jog2 min of Walk | |||
| Week 2 | 2×20 crunches2x20 pushup row (10 each side)2×10 air squats2x10 superman2x20 bicycles | ||||
| 5 min Warm up20 min of 90Sec Jog2 min of Walk | 5 min Warm up20 min of 90Sec Jog2 min of Walk | 5 min warm up2 sets of:Jog 200 Meter (90sec)Walk 200Meter (90sec)Jog 0.25mi (3 min)Walk 0.25mi (3min) | |||
| Week 3 | 50 jump ropes2x10 pushups2x30sec wall sit2x20 ab twist2x10 burpees2x10 reverse crunch | ||||
| 5 min warm up2 sets of:Jog 200Meter (90sec)walk 200Meter (90sec)Jog 0.25mi (3 min)Walk 0.25mi (3min) | 5 min warm upJog 0.25mi (3min)Walk 200M (90sec)Jog 0.5mi (5min)Walk 0.25mi (3min)Jog 0.5 mi (3min)Walk 200M (90sec)Jog 0.5 (5 min) | 5 min warm upJog 0.25mi (3min)Walk 200M (90sec)Jog 0.5mi (5min)Walk 0.25mi (3min)Jog 0.5 mi (3min)Walk 200M (90sec)Jog 0.5 (5 min) | |||
| Week 4 | 2×20 lunges2x20 KB swings2x45sec plank2x20 push up row (10each side)2×20 thrusters | ||||
| 5 min warm upJog 0.5 mi (5min)Walk 0.25mi (3min)Jog 0.5mi (5min)Walk 0.25mi (3min)Jog 0.5mi (5min) | 5 min warm upJog 0.75mi (8min)Walk 0.5mi (5min)Jog 0.75mi (8min) | 5 min warm upJog 2mi (20min)NO walking | |||
| Week 5 | 2×30 bicycles2x15 burpees50 jump rope2x20 crunches2x15 pushups2x15 superman | ||||
| 5 min warm upJog 0.5mi (5min)Walk 0.25mi (3min)Jog 0.75mi (8min)Walk 0.25mi (3min) | 5 min warm upJog 1mi (10min)Walk 0.25mi (3min)Jog 1mi (10min) | 5min warm upJog 2.25mi (22min)NO walking | |||
| Week 6 | 2×20 KB swings2x30 ab twist2x30 air squats | ||||
| 5 min warm upJog 2.5mi (25min) | 5 min warm upJog 2.5mi (25min) | 5 min warm upJog 2.75mi (28min) | |||
| Week 7 | 2x45sec plank2x20 burpees2x20 push up row | ||||
| 5 min warm upJog 2.75mi (28min) | 5 min warm upJog 3mi (30min) | 5 min warm upJog 3mi (30min) | |||
| Week 8 | 2×20 lunges2x20reverse crunch2x50 jump rope2x30 bicycles | ||||
| 5 min warm upJog 3mi (30min) | 5 min warm upEasy Jog 2mi (20min) | RACE DAY!! |