|| half to full marathon ||
Let’s do this!
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Cumulative Distance |
|---|---|---|---|---|---|---|---|---|
| 1 | 7 km (4.3 miles) | Strength & Mobility exercises | 10 km (6.2 miles) | 6 km (3.7 miles) | Active Rest: Walk 1-2 miles | 21 km (13 miles) | Rest and Stretch | 44 km (27 miles) |
| 2 | 8 km (5 miles) | Strength & Mobility exercises | 10 km (6.2 miles) | 10 km (6.2 miles) | Active Rest: Walk 1-2 miles | 24 km (14.9 miles) | Rest and Stretch | 52 km (32 miles) |
| 3 | 8 km (5 miles) | Strength & Mobility exercises | 11 km (6.8 miles) | 10 km (6.2 miles) | Active Rest: Walk 1-2 miles | 16 km (9.9 miles) | Rest and Stretch | 45 km (28 miles) |
| 4 | 8 km (5 miles) | Strength & Mobility exercises | 11 km (6.8 miles) | 11 km (6.8 miles) | Active Rest: Walk 1-2 miles | 26 km (16.2 miles) | Rest and Stretch | 56 km (35 miles) |
| 5 | 10 km (6.2 miles) | Strength & Mobility exercises | 13 km (8.1 miles) | 11 km (6.8 miles) | Active Rest: Walk 1-2 miles | 29 km (18 miles) | Rest and Stretch | 63 km (39 miles) |
| 6 | 10 km (6.2 miles) | Strength & Mobility exercises | 13 km (8.1 miles) | 11 km (6.8 miles) | Active Rest: Walk 1-2 miles | 16 km (9.9 miles) | Rest and Stretch | 50 km (31 miles) |
| 7 | 10 km (6.2 miles) | Strength & Mobility exercises | 13 km (8.1 miles) | 13 km (8.1 miles) | Active Rest: Walk 1-2 miles | 30 km (18.6 miles) | Rest and Stretch | 66 km (41 miles) |
| 8 | 10 km (6.2 miles) | Strength & Mobility exercises | 10 km (6.2 miles) | 10 km (6.2 miles) | Active Rest: Walk 1-2 miles | 21 km (13 miles) | Rest and Stretch | 51 km (32 miles) |
| 9 | 10 km (6.2 miles) | Strength & Mobility exercises | 13 km (8.1 miles) | 13 km (8.1 miles) | Active Rest: Walk 1-2 miles | 32 km (19.8 miles) | Rest and Stretch | 68 km (42 miles) |
| 10 | 10 km (6.2 miles) | Strength & Mobility exercises | 10 km (6.2 miles) | 10 km (6.2 miles) | Active Rest: Walk 1-2 miles | 19 km (11.8 miles) | Rest and Stretch | 49 km (30 miles) |
| 11 | 10 km (6.2 miles) | Strength & Mobility exercises | 8 km (5 miles) | 6 km (3.7 miles) | Active Rest: Walk 1-2 miles | 13 km (8.1 miles) | Rest and Stretch | 37 km (23 miles) |
| 12 | 5 km (3.1 miles) | Strength & Mobility exercises | 6 km (3.7 miles) | 6 km (3.7 miles) | Active Rest: Walk 1-2 miles | 42 km (26.2 miles) | Rest and Stretch | 59 km (37 miles) |
|| full to ultra marathon ||
Let’s do this!
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Cumulative Distance |
|---|---|---|---|---|---|---|---|---|
| 1 | Strength & Mobility exercises | 10 km (6.2 miles) | 5 km (3.1 miles) | 13 km (8 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 13 km (8.1 miles) | 5 km (3.1 miles) | 46 km (29 miles) |
| 2 | Strength & Mobility exercises | 10 km (6.2 miles) | 5 km (3.1 miles) | 13 km (8 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 13 km (8.1 miles) | 10 km (6.2 miles) | 51 km (32 miles) |
| 3 | Strength & Mobility exercises | 10 km (6.2 miles) | 5 km (3.1 miles) | 13 km (8 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 13 km (8.1 miles) | 13 km (8.1 miles) | 54 km (34 miles) |
| 4 | Strength & Mobility exercises | 5 km (3.1 miles) | 8 km (5 miles) | 5 km (3.1 miles) or fixed time run of 30 min | Active Rest: Walk 1-2 miles | 8 km (5 miles) | Active Rest: Walk 1-2 miles | 26 km (16 miles) |
| 5 | Strength & Mobility exercises | 10 km (6.2 miles) | 5 km (3.1 miles) | 13 km (8 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 22 km (13.7 miles) | 6 km (3.7 miles) | 56 km (35 miles) |
| 6 | Strength & Mobility exercises | 10 km (6.2 miles) | 5 km (3.1 miles) | 13 km (8 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 22 km (13.7 miles) | 8 km (5 miles) | 58 km (36 miles) |
| 7 | Strength & Mobility exercises | 10 km (6.2 miles) | 5 km (3.1 miles) | 13 km (8 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 22 km (13.7 miles) | 10 km (6.2 miles) | 60 km (37 miles) |
| 8 | Strength & Mobility exercises | 5 km (3.1 miles) | 8 km (5 miles) | 5 km (3.1 miles) or fixed time run of 30 min | Active Rest: Walk 1-2 miles | 13 km (8.1 miles) | Active Rest: Walk 1-2 miles | 31 km (19 miles) |
| 9 | Strength & Mobility exercises | 10 km (6.2 miles) | 5 km (3.1 miles) | 13 km (8 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 26 km (16.2 miles) | 8 km (5 miles) | 62 km (39 miles) |
| 10 | Strength & Mobility exercises | 10 km (6.2 miles) | 5 km (3.1 miles) | 13 km (8 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 26 km (16.2 miles) | 13 km (8.1 miles) | 67 km (42 miles) |
| 11 | Strength & Mobility exercises | 10 km (6.2 miles) | 5 km (3.1 miles) | 13 km (8 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 26 km (16.2 miles) | 26 km (16.2 miles) | 80 km (50 miles) |
| 12 | Strength & Mobility exercises | 5 km (3.1 miles) | 8 km (5 miles) | 5 km (3.1 miles) or fixed time run of 30 min | Active Rest: Walk 1-2 miles | 13 km (8.1 miles) | Active Rest: Walk 1-2 miles | 31 km (19 miles) |
| 13 | Strength & Mobility exercises | 16 km (10 miles) | 5 km (3.1 miles) | 8 km (5 miles) or fixed time run of 50 min | Active Rest: Walk 1-2 miles | 30 km (19 miles) | 10 km (6.2 miles) | 69 km (43 miles) |
| 14 | Strength & Mobility exercises | 16 km (10 miles) | 10 km (6.2 miles) | 8 km (5 miles) or fixed time run of 50 min | Active Rest: Walk 1-2 miles | 30 km (19 miles) | 20 km (12 miles) | 84 km (52 miles) |
| 15 | Strength & Mobility exercises | 16 km (10 miles) | 5 km (3.1 miles) | 8 km (5 miles) or fixed time run of 50 min | Active Rest: Walk 1-2 miles | 30 km (19 miles) | 30 km (19 miles) | 89 km (55 miles) |
| 16 | Strength & Mobility exercises | 5 km (3.1 miles) | 8 km (5 miles) | 5 km (3.1 miles) or fixed time run of 30 min | Active Rest: Walk 1-2 miles | 15 km (9 miles) | Active Rest: Walk 1-2 miles | 33 km (21 miles) |
| 17 | Strength & Mobility exercises | 16 km (10 miles) | 5 km (3.1 miles) | 10 km (6.2 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 42 km (26.2 miles) | 26 km (16.2 miles) | 99 km (62 miles) |
| 18 | Strength & Mobility exercises | 16 km (10 miles) | 5 km (3.1 miles) | 8 km (5 miles) or fixed time run of 50 min | Active Rest: Walk 1-2 miles | 22 km (13.7 miles) | 10 km (6.2 miles) | 61 km (38 miles) |
| 19 | Strength & Mobility exercises | 19 km (11.8 miles) | 5 km (3.1 miles) | 10 km (6.2 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 22 km (13.7 miles) | 22 km (13.7 miles) | 78 km (48 miles) |
| 20 | Strength & Mobility exercises | 5 km (3.1 miles) | 8 km (5 miles) | 5 km (3.1 miles) or fixed time run of 30 min | Active Rest: Walk 1-2 miles | 15 km (9 miles) | Active Rest: Walk 1-2 miles | 33 km (21 miles) |
| 21 | Strength & Mobility exercises | 16 km (10 miles) | 5 km (3.1 miles) | 10 km (6.2 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 48 km (29.8 miles) | 26 km (16.2 miles) | 105 km (65 miles) |
| 22 | Strength & Mobility exercises | 13 km (8.1 miles) | 5 km (3.1 miles) | 10 km (6.2 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 21 km (13 miles) | 6 km (3.7 miles) | 55 km (34 miles) |
| 23 | Strength & Mobility exercises | 5 km (3.1 miles) | 8 km (5 miles) | 5 km (3.1 miles) or fixed time run of 30 min | Active Rest: Walk 1-2 miles | 10 km (6.2 miles) | 6 km (3.7 miles) | 34 km (21 miles) |
| 24 | Strength & Mobility exercises | 5 km (3.1 miles) | 8 km (5 miles) | Active Rest: Walk 1-2 miles | Active Rest: Walk 1-2 miles | 80 km (50 miles) | Rest | 93 km (58 miles) |
| 25 | Rest | Rest | Rest | 5 km (3.1 miles) or fixed time run of 30 min | Active Rest: Walk 1-2 miles | 6 km (3.7 miles) | 6 km (3.7 miles) | 17 km (11 miles) |
| 26 | Strength & Mobility exercises | 10 km (6.2 miles) | 10 km (6.2 miles) | 10 km (6.2 miles) | Active Rest: Walk 1-2 miles | 22 km (13.7 miles) | 15 km (9 miles) | 67 km (42 miles) |
| 27 | Strength & Mobility exercises | 20 km (12 miles) | 10 km (6.2 miles) | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 25 km (16 miles) | 22 km (13.7 miles) | 97 km (60 miles) |
| 28 | Strength & Mobility exercises | 20 km (12 miles) | 10 km (6.2 miles) | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 25 km (16 miles) | 25 km (16 miles) | 100 km (62 miles) |
| 29 | Strength & Mobility exercises | 10 km (6.2 miles) | 10 km (6.2 miles) | 10 km (6.2 miles) | Active Rest: Walk 1-2 miles | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 50 km (31 miles) |
| 30 | Strength & Mobility exercises | 20 km (12 miles) | 10 km (6.2 miles) | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 30 km (19 miles) | 30 km (19 miles) | 110 km (68 miles) |
| 31 | Strength & Mobility exercises | 20 km (12 miles) | 10 km (6.2 miles) | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 35 km (22 miles) | 35 km (22 miles) | 120 km (75 miles) |
| 32 | Strength & Mobility exercises | 20 km (12 miles) | 10 km (6.2 miles) | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 50 km (31 miles) | 50 km (31 miles) | 150 km (93 miles) |
| 33 | Strength & Mobility exercises | 10 km (6.2 miles) | 10 km (6.2 miles) | 10 km (6.2 miles) | Active Rest: Walk 1-2 miles | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 50 km (31 miles) |
| 34 | Strength & Mobility exercises | 20 km (12 miles) | 10 km (6.2 miles) | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 40 km (25 miles) | 40 km (25 miles) | 130 km (81 miles) |
| 35 | Strength & Mobility exercises | 10 km (6.2 miles) | 10 km (6.2 miles) | 10 km (6.2 miles) | Active Rest: Walk 1-2 miles | 10 km (6.2 miles) | 6 km (3.7 miles) | 46 km (29 miles) |
| 36 | Strength & Mobility exercises | 5 km (3.1 miles) | 10 km (6.2 miles) | Rest | Active Rest: Walk 1-2 miles | 160 km (100 miles) | Rest | 175 km (109 miles) |