1. Description
1.1. Use this map as a monthly plan for your training routine
1.2. Choose the training plan that fits your fitness level best (novice I, novice II or advanced)
1.3. Put together your training schedule by copying the distance you want to run to the respective weekdays
1.4. Once you've successfully finished an exercise, check it off
1.5. Write down your speed and overall condition during and after the work-outs to keep track of your improvements. You use the notes widget for this.
1.6. Delete this description.
2. Week 1
2.1. Mon
2.2. Tue
2.3. Wed
2.4. Thu
2.5. Fri
2.6. Sat
2.7. Sun
3. Week 2
3.1. Mon
3.2. Tue
3.3. Wed
3.4. Thu
3.5. Fri
3.6. Sat
3.7. Sun
4. Week 3
4.1. Mon
4.2. Tue
4.3. Wed
4.4. Thu
4.5. Fri
4.6. Sat
4.7. Sun
5. Week 4
5.1. Mon
5.2. Tue
5.3. Wed
5.4. Thu
5.5. Fri
5.6. Sat
5.7. Sun
6. Novice I
6.1. Week 1
6.1.1. 1.5 m run
6.1.2. 3 m run
6.1.3. Rest
6.1.4. 30 min walk
6.2. Week 2
6.2.1. 1.5 m run
6.2.2. 3.5 m run
6.2.3. Rest
6.2.4. 35 min walk
6.3. Week 3
6.3.1. 1.5 m run
6.3.2. 3 m run
6.3.3. Rest
6.3.4. 40 min walk
6.4. Week4
6.4.1. 2 m run
6.4.2. 3 m run
6.4.3. 1.5 m run
6.4.4. 4 m run
6.4.5. 30 min walk
7. Novice II
7.1. Week 1
7.1.1. 3 m slow run
7.1.2. 5 m race pace
7.1.3. Rest
7.1.4. 8 m long run
7.1.5. Cross-training
7.2. Week 2
7.2.1. 3 m slow run
7.2.2. 5 m race pace
7.2.3. Rest
7.2.4. 9 m long run
7.2.5. Cross-training
7.3. Week 3
7.3.1. 3 m slow run
7.3.2. 5 m race pace
7.3.3. Rest
7.3.4. 6 m long run
7.3.5. Cross-training
7.4. Week 4
7.4.1. 3 m slow run
7.4.2. 6 m race pace
7.4.3. Rest
7.4.4. 11 m long run
7.4.5. Cross-training
8. Advanced I
8.1. Week 1
8.1.1. 3 m slow run
8.1.2. 5 m slow run
8.1.3. 3 x uphill
8.1.4. Rest
8.1.5. 5 m race pace
8.1.6. 10 m long run
8.2. Week 2
8.2.1. 3 m slow run
8.2.2. 5 m slow run
8.2.3. 30 tempo run
8.2.4. Rest
8.2.5. 5 m slow run
8.2.6. 11 m long run
8.3. Week 3
8.3.1. 3 m slow run
8.3.2. 6 m slow run
8.3.3. 4 x 800 interval
8.3.4. Rest
8.3.5. 6 m race pace
8.3.6. 8 m long run
8.4. Week 4
8.4.1. 3 m slow run
8.4.2. 4 x uphill
8.4.3. Rest
8.4.4. 6 m race pace
8.4.5. 13 m long run