Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Duration

1 Resistance Run: 24 minutes Resistance Run: 24 minutes Rest Run: 32 minutes Rest 1 hr
Training ( run non stop or Training ( run non stop or 3 ( run non stop or 3 20 minutes
3 minutes run 1 minutes run 1 minutes run 1
minute walk minute walk minute walk
2 Resistance Run: 24 minutes Resistance Run: 24 minutes Rest Run: 44 minutes Rest 1 hr
Training ( run non stop or Training ( run non stop or 3 ( run non stop or 3 32 minutes
3 minutes run 1 minutes run 1 minutes run 1
minute walk minute walk minute walk
3 Resistance Run: 24 minutes Resistance Run: 24 minutes Rest Run: 54 minutes Rest 1 hr
Training ( run non stop or Training ( run non stop or 3 ( run non stop or 5 42 minutes
3 minutes run 1 minutes run 1 minutes run 1
minute walk minute walk minute walk
4 Resistance Run: 24 minutes Resistance Run: 32 minutes Rest Run: 32 minutes Rest 1 hr
Training ( run non stop or Training ( run non stop or 3 ( run non stop or 3 28 minutes
3 minutes run 1 minutes run 1 minutes run 1
minute walk minute walk minute walk
5 Resistance Run: 24 minutes Resistance Run: 32 minutes Rest Run: 66 minutes Rest 2 hrs
Training ( run non stop or Training ( run non stop or 3 ( run non stop or 5 2 minutes
3 minutes run 1 minutes run 1 minutes run 1
minute walk minute walk minute walk
6 Resistance Run: 24 minutes Resistance Run: 32 minutes Rest Run: 76 minutes Rest 2 hrs 12
Training ( run non stop or Training ( run non stop or 3 ( run non stop or 3 minutes
3 minutes run 1 minutes run 1 minutes run 1
minute walk minute walk minute walk
7 Resistance Run: 32 minutes Resistance Run: 32 minutes Rest Run: 90 minutes Rest 2 hrs
Training ( run non stop or Training ( run non stop or 3 ( run non stop or 8 34 minutes
3 minutes run 1 minutes run 1 minutes run 1
minute walk minute walk minute walk
8 Resistance Run: 32 minutes Resistance Run: 32 minutes Rest Run: 44 minutes Rest 1 hr
Training Training 48 minutes
 ( run non stop or ( run non stop or 3 ( run non stop or 3
3 minutes run 1 minutes run 1 minutes run 1
minute walk minute walk minute walk
9 Resistance Run: 32 minutes Resistance Run: 44 minutes Rest Run: 99 minutes Rest 2 hrs
Training ( run non stop or Training ( run non stop or 3 ( run non stop or 8 55 minutes
3 minutes run 1 minutes run 1 minutes run 1
minute walk minute walk minute walk
10 Resistance Run: 32 minutes Resistance Run: 44 minutes Rest Run: 114 minutes Rest 3 hrs
Training ( run non stop or Training ( run non stop or 3 ( run non stop or 8 10 minutes
3 minutes run 1 minutes run 1 minutes run 1
minute walk minute walk minute walk
11 Resistance Run: 32 minutes Resistance Run: 44 minutes Rest Run: 30 minutes Rest 1 hr
Training ( run non stop or Training ( run non stop or 3 ( run non stop or 5 46 minutes
3 minutes run 1 minutes run 1 minutes run 1
minute walk minute walk minute walk
12 Resistance Run: 32 minutes Resistance Run: 24 minutes Rest Rest Race 56 minutes
Training ( run non stop or Training ( run non stop or 3 day!!!! plus 13.1
3 minutes run 1 minutes run 1 miles
minute walk minute walk