RUNNING TRAINING

Hello Alberto :

I have designed this training for a person of 65 kg of weight, 1.60 of height. The physical conditions of that person are normal, recently has run a half marathon with a time of 1h 05 min.

She wants to prepare to make another and improve her time.

Weeks one and two
Day	Session
Monday	Rest
Tuesday	Jog 4 km
Wednesday	Rest
Thursday	Cross Training 40 min
Friday	Jog 50 mins
Saturday	Rest
Sunday	Jog 60 mins
Monday	Rest
Tuesday	Run Speed 40 min
Wednesday	rest
Thursday	Pick Ups 30 mins
Friday	Jog 40 mins undulating route
Saturday	Rest
Sunday	Cross Training 11 km

Weeks 3 and 4
Day	Session
Monday	Rest
Tuesday	45 minutes Run 2 min / Walk 2 min Repeat 11 times
Wednesday	Rest
Thursday	Jog 30 Mins
Friday	Cross Train 45 mins - e.g. Cycle
Saturday	Rest
Sunday	Jog 80 Mins
Monday	Rest
Tuesday	Pick Ups 45 min
Wednesday	Rest
Thursday	Jog 30 Mins
Friday	Jog 45 mins undulating route
Saturday	Rest
Sunday	Cross training 80 min

Weeks 5 and 6
Monday	Rest
Tuesday	Jog 45 Mins
Wednesday	Rest
Thursday	Cross Train 45 Mins - e.g. Spin Class
Friday	Jog 15 KM
Saturday	Rest
Sunday	Jog 90 mins
Monday	Rest
Tuesday	45 min run 2 min / walk 2 minutes repeat 12 times
Wednesday	Rest
Thursday	Pick ups 30 min
Friday	Cross Train 45 Mins - e.g. Spin Class
Saturday	Rest
Sunday	Jog 105 Mins (

Weeks seven and eight
Day	Session
Monday	Rest
Tuesday	Cross Training 45 min
Wednesday	Rest
Thursday	Jog 30 Mins (or 3 miles)
Friday	Jog 45 Mins (4.5 Miles) undulating route
Saturday	Rest
Sunday	Pick Ups 30 min
Monday	Rest
Tuesday	Jog 45 Mins (or 4.5 Miles)
Wednesday	Rest
Thursday	50 minutes run 3 minutes walk 2 min  repeat 10 times
Friday	Jog 45 Mins
Saturday	Rest
Sunday	Jog 20 km