Weekly Schedule

Week 1: Building Base and Endurance

Monday: Easy Run

• Duration: 30 minutes
• Intensity: Comfortable pace

Tuesday: Interval Training

• Warm-up: 10 minutes
• Workout: 6 x 400m at a hard pace with 2 minutes of rest in between
• Cool-down: 10 minutes

Wednesday: Cross-Training

• Activity: Cycling, swimming, or elliptical for 45 minutes

Thursday: Tempo Run

• Warm-up: 10 minutes
• Workout: 20 minutes at a comfortably hard pace
• Cool-down: 10 minutes

Friday: Rest or Light Cross-Training

• Light activity like yoga or walking

Saturday: Long Run

• Duration: 50 minutes to 1 hour
• Intensity: Comfortable pace