Week 1 | Week 2 | Week 3 | Week 4 | |
Mon | Rest day | Rest day | Rest day | Rest day |
Tues | 30 min easy | 30 min easy | 30 min easy | 40 min easy |
Wed | 30 min easy | 30 min tempo | 40 min tempo | 50 min tempo |
Thur | Rest day | Rest day | Rest day | Rest day |
Fri | 30 min easy | 30 min easy | 30 min easy | 30 min faster |
Sat | Rest day | Rest day | Rest day | Rest day |
Sun | Long run: 3 mi | Long run: 40 min | Long run: 5 mi | Long run: 60 min |
Week 5 | Week 6 | Week 7 | Week 8 | |
Mon | Rest day | Rest day | Rest day | Rest day |
Tues | 40 min easy | 40 min easy | 40 min easy | 40 min easy |
Wed | 30 min easy | 40 min tempo | 40 min tempo | 50 min tempo |
Thur | Rest day | Rest day | Rest day | Rest day |
Fri | 40 min faster | 40 min faster | 40 min faster | 50 min faster |
Sat | Rest day | Rest day | Rest day | Rest day |
Sun | Long run: 7 mi | Long run: 60 min | Long run: 10 mi | Long run: 5 mi |
Week 9 | ||||
Mon | Rest day | |||
Tues | 40 min easy | |||
Wed | 40 min tempo | |||
Thur | Rest day | |||
Fri | 50 min easy | |||
Sat | Rest day | |||
Sun | Half marathon |
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My Stats
Start: 391 lbs (April 2011)
Current: 311.5 lbs (January 2012)
Target: 224 lbsTotal Loss To Date: 79.5 lbs
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