This schedule was adapted from the training schedule found on the NLAA site.
Week 1: May 2 - May 8
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Easy Run 25-30 minutes "Run 7 - Walk 2" 65-70% Max HR | Rest | Cross train 30-40 minutes | Rest | Easy Run 25-30 minutes "Run 7 - Walk 2" 65-70% Max HR | Cross train 30-40 minutes | Easy Run 40-45 minutes "Run 10 - Walk 1" 60-65% Max HR | |
Week 2: May 9 - May 15
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Easy Run 25-30 minutes "Run 8 - Walk 1" 65-70% Max HR | Rest | Cross train 30-40 minutes | Rest | Easy Run 25-30 minutes "Run 8 - Walk 1" 65-70% Max HR | Cross train 30-40 minutes | Easy Run 45-50 minutes Run 10 - Walk 1 60-65% Max HR | |
Week 3: May 16 - May 22
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Easy Run 35-40 minutes "Run 10 - Walk 1" 65-70% Max HR | Rest | Cross train 30-40 minutes | Easy Run 25-30 minutes Run 10 Walk 1 65-70% Max HR | Easy Run 35-40 minutes Run 10 - Walk 1 65-70% Max HR | Rest | Easy Run 55-60 minutes "Run 10 - Walk 1" 60-65% Max HR | |
Week 4: May 23 - May 29
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Easy Run 25-30 minutes "Run 15 - Walk 1" 65-70% Max HR | Rest | Cross train 30-40 minutes | Easy Run 25-30 minutes "Run 15 - Walk 1" 65-70% Max HR | Easy Run 35-40 minutes Run 15 Walk 1 60-70% Max HR | Rest/Cross train | Easy Run 60-65 minutes "Run 10 - Walk 1" 60-65% Max HR | |
Week 5: May 30 - June 5
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Easy Run 30-35 minutes 65-70% Max HR | Rest | Cross train 40 minutes | Hilly Run 30 minutes 70-75% Max HR | Easy Run 30-35 minutes 60-70% Max HR | Rest/Cross train | Easy Run 65-70 minutes "Run 10 - Walk 1" 60-65% Max HR | |
Week 6: June 6 - June 12
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Easy Run 30-35 minutes 65-70% Max HR | Rest | Cross train 40 minutes | Hilly Run 30 minutes 70-75% Max HR | Easy Run 25-30 minutes 60-70% Max HR | Rest/Cross train | Easy Run 70-75 minutes "Run 10 - Walk 1" 60-65% Max HR | |
Week 7: June 13 - June 19
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Easy Run 30-35 minutes 65-70% Max HR | Rest | Cross train 45 minutes | Hilly Run 30 minutes 70-75% Max HR | Easy Run 25-30 minutes 65-70% Max HR | Rest/Cross train OR Molson Canadian Light 10k Road Race | Easy Run 75-80 minutes "Run 10 - Walk 1 60-65% Max HR | |
Week 8: June 20 - June 26
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Easy Run 30 minutes 65-70% Max HR | Rest | Cross train 45 minutes | Hilly Run 30 minutes 70-75% Max HR | Easy Run 35 minutes 65-70% Max HR | Rest/Cross train OR Race The Base 5K or 10K | Easy Run 80-90 minutes "Run 10 - Walk 1" 60-65% Max HR | |
Week 9: June 27 - July 3
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Easy Run 30 minutes 65-70% Max HR | Rest | Cross train 50 minutes OR Rest | Tempo Run 20-30 minutes @ Tely 10 Race Pace 70-80% Max HR | Easy Run 35 minutes 65-70% Max HR | Rest/Cross train | Easy Run 60-70 minutes "Run 10 - Walk 1" 60-65% Max HR | |
Week 10: July 4 - July 10
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Easy Run 30 minutes 65-70% Max HR | Rest | Cross train 50 minutes | Tempo Run 20-30 minutes @ Tely 10 Race Pace 70-80% Max HR | Easy Run 35 minutes 65-70% Max HR | Rest/Cross train | Easy Run 70-80 minutes "Run 10 - Walk 1" 60-65% Max HR OR Mews 8K Road Race | |
Week 11: July 11 - July 17
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Easy Run 30 minutes 65-70% Max HR | Rest | Cross train 60 minutes | Tempo Run 20-30 minutes @ Tely 10 Race Pace 70-80% Max HR | Easy Run 35 minutes 65-70% Max HR | Rest/Cross train | Easy Run 60 - 70 minutes "Run 10 - Walk 1" 60-65% Max HR | |
Week 12: July 18 - July 24 Tapering
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Easy Run 25 minutes 65-70% Max HR | Rest | Cross train 20 minutes | Easy Run 25 minutes 65-70% Max HR | Easy Run 20 minutes 60-65% Max HR | Rest | Tely 10 Race Day! | |
