Beginner Training Plan(www.runningyogi.com)

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

30min Run

Rest

45min Run

Cross-Train/Rest

Rest

4mile

Rest

2

30min Run

Rest

45min Run

Cross-Train/Rest

Rest

5mile

Rest

3

30min Run

Rest

45min Run

Cross-Train/Rest

Rest

6mile

Rest

4

30min Run

Rest

45min Run

Cross-Train/Rest

Rest

7mile

Rest

5

30-45min Run

Rest

45min Run

Cross-Train/Rest

Rest

8mile

Rest

6

30-45min Run

Rest

45min Run

Cross-Train/Rest

Rest

9mile

Rest

7

30-45min Run

Rest

45min Run

Cross-Train/Rest

Rest

10mile

Rest

8

30-45min Run

Rest

45min Run

Cross-Train/Rest

Rest

7mile

Rest

9

30-45min Run

Rest

45min Run

Cross-Train/Rest

Rest

12mile

Rest

10

30-45min Run

Rest

45min Run

Cross-Train/Rest

Rest

8mile

Rest

11

30-45min Run

Rest

45min Run

Cross-Train/Rest

Rest

14mile

Rest

12

30-45min Run

Rest

60min Run

Cross-Train/Rest

Rest

9mile

Rest

13

30-45min Run

Rest

60min Run

Cross-Train/Rest

Rest

16mile

Rest

14

30-45min Run

Rest

60min Run

Cross-Train/Rest

Rest

8mile

Rest

15

30-45min Run

Rest

60min Run

Cross-Train/Rest

Rest

18mile

Rest

16

30-45min Run

Rest

60min Run

Cross-Train/Rest

Rest

10mile

Rest

17

40-60min Run

Rest

60min Run

Rest

Rest

20mile

Rest

18

40-60min Run

Rest

60min Run

Cross-Train/Rest

Rest

8mile

Rest

19

40-60min Run

Rest

60min Run

Cross-Train/Rest

Rest

10mile

Rest

20

40-60min Run

Rest

30min run

Rest

Rest

23mile

Rest

21

40-60min Run

Rest

30min run

Cross-Train/Rest

Rest

7mile

Rest

22

40-60min Run

Rest

30min run

Cross-Train/Rest

Rest

8mile

Rest

23

40-60min Run

Rest

30min run

Rest

Rest

26mile

Rest

24

30min Run

Rest

30min run

Cross-Train/Rest

Rest

10mile

Rest

25

30min Run

Rest

30min run

Cross-Train/Rest

Rest

8mile

Rest

26

30min Run

Rest

30min run

walk 30min/Rest

Rest

Race Weekend