Beginning
|
Week
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
|
1
|
cross
|
3
|
2
|
3
|
30 min
|
rest
|
4
|
|
2
|
cross
|
3
|
2
|
3
|
30 min
|
rest
|
4
|
|
3
|
cross
|
3.5
|
2
|
3.5
|
40 min
|
rest
|
5
|
|
4
|
cross
|
3.5
|
2
|
3.5
|
40 min
|
rest
|
5
|
|
5
|
cross
|
4
|
2
|
4
|
40 min
|
rest
|
6
|
|
6
|
cross
|
4
|
2
|
4
|
rest
|
rest
|
5K
|
|
7
|
cross
|
4.5
|
3
|
4.5
|
50 min
|
rest
|
7
|
|
8
|
cross
|
4.5
|
3
|
4.5
|
50 min
|
rest
|
8
|
|
9
|
cross
|
5
|
3
|
5
|
rest
|
rest
|
10K
|
|
10
|
cross
|
5
|
3
|
5
|
60 min
|
rest
|
9
|
|
11
|
cross
|
5
|
3
|
5
|
60 min
|
rest
|
10
|
|
12
|
cross
|
4
|
3
|
2
|
rest
|
rest
|
race
|
Intermediate
|
Week
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
|
1
|
cross
|
3
|
5 x 400
|
3
|
3
|
rest
|
5
|
|
2
|
cross
|
3
|
30 min
|
3
|
3
|
rest
|
6
|
|
3
|
cross
|
3.5
|
6 x 400
|
3
|
3
|
rest
|
5K
|
|
4
|
cross
|
3.5
|
35 min
|
3
|
3
|
rest
|
7
|
|
5
|
cross
|
4
|
7 x 400
|
3
|
3
|
rest
|
8
|
|
6
|
cross
|
4
|
40 min
|
3
|
3
|
rest
|
10K
|
|
7
|
cross
|
4.5
|
8 x 400
|
3
|
4
|
rest
|
9
|
|
8
|
cross
|
4.5
|
40 min
|
3
|
5
|
rest
|
10
|
|
9
|
cross
|
5
|
9 x 400
|
3
|
5
|
rest
|
15K
|
|
10
|
cross
|
5
|
45 min
|
3
|
5
|
rest
|
11
|
|
11
|
cross
|
5
|
10 x 400
|
3
|
3
|
rest
|
12
|
|
12
|
cross
|
4
|
30 min
|
3
|
rest
|
rest
|
race
| |
|