RunVassar

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WEEK 1

• Monday - Walk or cross-train 20 minutes, or OFF
• Tuesday - Run 10 minutes
• Wednesday - Walk or cross-train 20 minutes, or OFF
• Thursday - Run 15 minutes
• Friday - Walk or cross-train 20 minutes, or OFF
• Saturday - REST
• Sunday - Run 2 miles

WEEK 2

• Monday - Walk or cross-train 20 minutes, or OFF
• Tuesday - Run 15 minutes
• Wednesday - Walk or cross-train 20 minutes, or OFF
• Thursday - Run 20 minutes
• Friday - Walk or cross-train 20 minutes, or OFF
• Saturday - REST
• Sunday - Run 2.5 miles

WEEK 3

• Monday - Walk or cross-train 30 minutes, or OFF
• Tuesday - Run 20 minutes
• Wednesday - Walk or cross-train 30 minutes, or OFF
• Thursday - Run 25 minutes
• Friday - Walk or cross-train 30 minutes, or OFF
• Saturday - REST
• Sunday - Run 3 miles (on race course, if possible)

WEEK 4

• Monday - Walk or cross-train 30 minutes, or OFF
• Tuesday - Run 25 minutes
• Wednesday - Walk or cross-train 30 minutes, or OFF
• Thursday - Run 30 minutes
• Friday - Walk or cross-train 30 minutes, or OFF
• Saturday - REST
• Sunday - Run 3.5 miles

WEEK 5

• Monday - Walk or cross-train 30 minutes, or OFF
• Tuesday - Run 30 minutes
• Wednesday - Walk or cross-train 30 minutes, or OFF
• Thursday - Run 30 minutes
• Friday - Walk or cross-train 30 minutes, or OFF
• Saturday - REST
• Sunday - 5k Race!

Source: Runner's World magazine, July 2007, page 83