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Discipline in Every Mile

Choose Your Path

Three ways to train, four levels within each. Every day carries 20 min of yoga and 50–100 crunches — training days and rest days alike. Every day of the 84-day build is numbered, start to finish.

12 WEEKS TO RACE DAY  ·  Sunday, October 4, 2026  ·  21.1KM HALF MARATHON
Run/Cycle time & distance — do both. The minutes and the minimum distance are both floors, not alternatives. If you reach the distance before the time is up, keep moving until the clock finishes. If the time is up before you reach the distance, keep going until you hit it.

Not sure where you belong?

Answer honestly — the mile does not negotiate, but it does not judge either.

Track 1

Run + Yoga

No gym needed. Running plus daily yoga and crunches — four ability levels inside, from first 10K to advanced half marathon.

Track 2

Run + Yoga + Gym

Same running ladder, with gym riding alongside every day — lighter on long-run days, fuller on shorter ones.

Track 3

Team White

For new starters with gym access who've never actually been. Run-majority, light full-body & core gym 3x/week, and two days a week let you swap the run for a cycle instead.

Track 4

Team Black

For gym-track runners who also have cycling access but aren't doing a daily run+gym habit yet — cycling built in properly, once or twice a week, instead of a suggestion to swap on your own.

Track 5

Team Red

Same daily running + daily gym hybrid as Team Saffron, but for those without cycling access — every cycle slot becomes a run instead.

Track 6

Team Saffron

Daily running and daily gym, with cycling built in 2–3 times a week, not just as an option.

Track 1 — Run + Yoga

No gym, no equipment — just running, yoga, and daily core work. Every day carries 20 min of yoga and 50–100 crunches, training days and the full rest day alike. Tuesday is a full rest day across all four levels below. Zen Pace gets two strength-focus days a week (Wed & Fri) since beginners benefit from more frequent full-body conditioning even without a gym.

Zen Pace

10Krun-walk finish
▸Week 1Jul 13–19~9.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 1MonEasy run + stretch & core (20–30 min)15 min1.5 km20 min50–100
Day 2TueRest——20 min50–100
Day 3WedEasy run + stretch & core (20–30 min)20 min2 km20 min50–100
Day 4ThuEasy run + stretch & core (20–30 min)15 min1.5 km20 min50–100
Day 5FriEasy run + stretch & core (20–30 min)18 min2 km20 min50–100
Day 6SatLong run-walk (1 min run / 1 min walk) + stretch & core (20–30 min)25 min2.5 km20 min50–100
Day 7SunRest——20 min50–100
▸Week 2Jul 20–26~11 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 8MonEasy run + stretch & core (20–30 min)18 min2 km20 min50–100
Day 9TueRest——20 min50–100
Day 10WedEasy run + stretch & core (20–30 min)20 min2 km20 min50–100
Day 11ThuEasy run + stretch & core (20–30 min)18 min2 km20 min50–100
Day 12FriEasy run + stretch & core (20–30 min)18 min2 km20 min50–100
Day 13SatLong run-walk (1 min run / 1 min walk) + stretch & core (20–30 min)30 min3 km20 min50–100
Day 14SunRest——20 min50–100
▸Week 3Jul 27–Aug 2~11.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 15MonEasy run + stretch & core (20–30 min)20 min2 km20 min50–100
Day 16TueRest——20 min50–100
Day 17WedEasy run + stretch & core (20–30 min)20 min2 km20 min50–100
Day 18ThuEasy run + stretch & core (20–30 min)20 min2 km20 min50–100
Day 19FriEasy run + stretch & core (20–30 min)20 min2 km20 min50–100
Day 20SatLong run-walk (2 min run / 1 min walk) + stretch & core (20–30 min)35 min3.5 km20 min50–100
Day 21SunRest——20 min50–100
▸Week 4Aug 3–9Recovery~9.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 22MonEasy run + stretch & core (20–30 min)15 min1.5 km20 min50–100
Day 23TueRest——20 min50–100
Day 24WedEasy run + stretch & core (20–30 min), lighter20 min2 km20 min50–100
Day 25ThuEasy run + stretch & core (20–30 min)15 min1.5 km20 min50–100
Day 26FriEasy run + stretch & core (20–30 min), lighter18 min2 km20 min50–100
Day 27SatLong run-walk — easy (cutback) + stretch & core (20–30 min)25 min2.5 km20 min50–100
Day 28SunRest——20 min50–100
▸Week 5Aug 10–16~15 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 29MonEasy run + stretch & core (20–30 min)20 min2.5 km20 min50–100
Day 30TueRest——20 min50–100
Day 31WedEasy run + stretch & core (20–30 min)20 min2.5 km20 min50–100
Day 32ThuEasy run + stretch & core (20–30 min)20 min2.5 km20 min50–100
Day 33FriEasy run + stretch & core (20–30 min)20 min2.5 km20 min50–100
Day 34SatLong run-walk (2 min run / 1 min walk) + stretch & core (20–30 min)40 min5 km20 min50–100
Day 35SunRest——20 min50–100
▸Week 6Aug 17–23~16.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 36MonEasy run + stretch & core (20–30 min)22 min3 km20 min50–100
Day 37TueRest——20 min50–100
Day 38WedEasy run + stretch & core (20–30 min)20 min2.5 km20 min50–100
Day 39ThuEasy run + stretch & core (20–30 min)22 min3 km20 min50–100
Day 40FriEasy run + stretch & core (20–30 min)20 min2.5 km20 min50–100
Day 41SatLong run-walk (3 min run / 1 min walk) + stretch & core (20–30 min)45 min5.5 km20 min50–100
Day 42SunRest——20 min50–100
▸Week 7Aug 24–30~17 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 43MonEasy run + stretch & core (20–30 min)25 min3 km20 min50–100
Day 44TueRest——20 min50–100
Day 45WedEasy run + stretch & core (20–30 min)20 min2.5 km20 min50–100
Day 46ThuEasy run + stretch & core (20–30 min)25 min3 km20 min50–100
Day 47FriEasy run + stretch & core (20–30 min)20 min2.5 km20 min50–100
Day 48SatLong run-walk (3 min run / 1 min walk) + stretch & core (20–30 min)50 min6 km20 min50–100
Day 49SunRest——20 min50–100
▸Week 8Aug 31–Sep 6Recovery~14 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 50MonEasy run + stretch & core (20–30 min)20 min2.5 km20 min50–100
Day 51TueRest——20 min50–100
Day 52WedEasy run + stretch & core (20–30 min), lighter20 min2.5 km20 min50–100
Day 53ThuEasy run + stretch & core (20–30 min)20 min2.5 km20 min50–100
Day 54FriEasy run + stretch & core (20–30 min), lighter20 min2.5 km20 min50–100
Day 55SatLong run-walk — easy (cutback) + stretch & core (20–30 min)35 min4 km20 min50–100
Day 56SunRest——20 min50–100
▸Week 9Sep 7–13~20 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 57MonEasy run + stretch & core (20–30 min)25 min3.5 km20 min50–100
Day 58TueRest——20 min50–100
Day 59WedEasy run + stretch & core (20–30 min)20 min2.75 km20 min50–100
Day 60ThuEasy run + stretch & core (20–30 min)25 min3.5 km20 min50–100
Day 61FriEasy run + stretch & core (20–30 min)20 min2.75 km20 min50–100
Day 62SatLong run-walk (4 min run / 1 min walk) + stretch & core (20–30 min)55 min7.5 km20 min50–100
Day 63SunRest——20 min50–100
▸Week 10Sep 14–20Peak~20.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 64MonEasy run + stretch & core (20–30 min)25 min3.5 km20 min50–100
Day 65TueRest——20 min50–100
Day 66WedEasy run + stretch & core (20–30 min)20 min2.75 km20 min50–100
Day 67ThuEasy run + stretch & core (20–30 min)25 min3.5 km20 min50–100
Day 68FriEasy run + stretch & core (20–30 min)20 min2.75 km20 min50–100
Day 69SatLong run-walk — continuous blocks + stretch & core (20–30 min)60 min8 km20 min50–100
Day 70SunRest——20 min50–100
▸Week 11Sep 21–27Taper~13.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 71MonEasy run + stretch & core (20–30 min)20 min2.5 km20 min50–100
Day 72TueRest——20 min50–100
Day 73WedEasy run + stretch & core (20–30 min), lighter20 min2.5 km20 min50–100
Day 74ThuEasy run + stretch & core (20–30 min)20 min2.5 km20 min50–100
Day 75FriEasy run + stretch & core (20–30 min), lighter18 min2 km20 min50–100
Day 76SatEasy run — pre-race easing, a few strides + stretch & core (20–30 min)35 min4 km20 min50–100
Day 77SunRest——20 min50–100
▸Week 12Sep 28–Oct 4Race week10 km race
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 78MonEasy run + stretch & core (20–30 min)15 min1.5 km20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance45 min6 km20 min50–100
Day 80WedShakeout run15 min1.5 km20 min50–100
Day 81ThuRest——20 min50–100
Day 82FriLight run15 min2 km20 min50–100
Day 83SatRest — lay out kit, sleep early——20 min50–100
Day 84SunRACE DAY — 10K, walk-run allowed—10 km——

Miles 10K

10Kconsistent finish
▸Week 1Jul 13–19~18 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 1MonRecovery run + stretch & core (20–30 min)20 min3 km20 min50–100
Day 2TueRest——20 min50–100
Day 3WedTempo Run — steady effort18 min2.75 km20 min50–100
Day 4ThuRecovery run + stretch & core (20–30 min)18 min2.75 km20 min50–100
Day 5FriEasy run + stretch & core (20–30 min)18 min2.75 km20 min50–100
Day 6SatEasy run + stretch & core (20–30 min)18 min2.75 km20 min50–100
Day 7SunLong run + stretch & core (20–30 min)28 min4 km20 min50–100
▸Week 2Jul 20–26~19 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 8MonRecovery run + stretch & core (20–30 min)22 min3.25 km20 min50–100
Day 9TueRest——20 min50–100
Day 10WedTempo Run — steady effort20 min3 km20 min50–100
Day 11ThuRecovery run + stretch & core (20–30 min)18 min2.75 km20 min50–100
Day 12FriEasy run + stretch & core (20–30 min)18 min2.75 km20 min50–100
Day 13SatEasy run + stretch & core (20–30 min)18 min2.75 km20 min50–100
Day 14SunLong run + stretch & core (20–30 min)32 min4.5 km20 min50–100
▸Week 3Jul 27–Aug 2~20.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 15MonRecovery run + stretch & core (20–30 min)22 min3.25 km20 min50–100
Day 16TueRest——20 min50–100
Day 17WedTempo Run — 10 min comfortably hard within session22 min3.25 km20 min50–100
Day 18ThuRecovery run + stretch & core (20–30 min)20 min3 km20 min50–100
Day 19FriEasy run + stretch & core (20–30 min)20 min3 km20 min50–100
Day 20SatEasy run + stretch & core (20–30 min)20 min3 km20 min50–100
Day 21SunLong run + stretch & core (20–30 min)36 min5 km20 min50–100
▸Week 4Aug 3–9Recovery~16.8 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 22MonRecovery run + stretch & core (20–30 min)18 min2.75 km20 min50–100
Day 23TueRest——20 min50–100
Day 24WedEasy Run — quality day eased this week16 min2.5 km20 min50–100
Day 25ThuRecovery run + stretch & core (20–30 min), lighter16 min2.5 km20 min50–100
Day 26FriEasy run + stretch & core (20–30 min)16 min2.5 km20 min50–100
Day 27SatEasy run + stretch & core (20–30 min)16 min2.5 km20 min50–100
Day 28SunLong run (cutback) + stretch & core (20–30 min)26 min4 km20 min50–100
▸Week 5Aug 10–16~22 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 29MonRecovery run + stretch & core (20–30 min)25 min3.5 km20 min50–100
Day 30TueRest——20 min50–100
Day 31WedInterval Run — 3×5 min tempo / 2 min easy24 min3.5 km20 min50–100
Day 32ThuRecovery run + stretch & core (20–30 min)20 min3 km20 min50–100
Day 33FriEasy run + stretch & core (20–30 min)20 min3 km20 min50–100
Day 34SatEasy run + stretch & core (20–30 min)20 min3 km20 min50–100
Day 35SunLong run + stretch & core (20–30 min)42 min6 km20 min50–100
▸Week 6Aug 17–23~23.2 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 36MonRecovery run + stretch & core (20–30 min)25 min3.5 km20 min50–100
Day 37TueRest——20 min50–100
Day 38WedTempo Run — steady effort24 min3.5 km20 min50–100
Day 39ThuRecovery run + stretch & core (20–30 min)22 min3.25 km20 min50–100
Day 40FriEasy run + stretch & core (20–30 min)22 min3.25 km20 min50–100
Day 41SatEasy run + stretch & core (20–30 min)22 min3.25 km20 min50–100
Day 42SunLong run + stretch & core (20–30 min)46 min6.5 km20 min50–100
▸Week 7Aug 24–30~24.8 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 43MonRecovery run + stretch & core (20–30 min)28 min4 km20 min50–100
Day 44TueRest——20 min50–100
Day 45WedInterval Run — 5×3 min hard / 2 min easy (or hill repeats)26 min4 km20 min50–100
Day 46ThuRecovery run + stretch & core (20–30 min)22 min3.25 km20 min50–100
Day 47FriEasy run + stretch & core (20–30 min)22 min3.25 km20 min50–100
Day 48SatEasy run + stretch & core (20–30 min)22 min3.25 km20 min50–100
Day 49SunLong run + stretch & core (20–30 min)50 min7 km20 min50–100
▸Week 8Aug 31–Sep 6Recovery~18.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 50MonRecovery run + stretch & core (20–30 min)20 min3 km20 min50–100
Day 51TueRest——20 min50–100
Day 52WedEasy Run — quality day eased this week18 min2.75 km20 min50–100
Day 53ThuRecovery run + stretch & core (20–30 min), lighter18 min2.75 km20 min50–100
Day 54FriEasy run + stretch & core (20–30 min)18 min2.75 km20 min50–100
Day 55SatEasy run + stretch & core (20–30 min)18 min2.75 km20 min50–100
Day 56SunLong run (cutback) + stretch & core (20–30 min)32 min4.5 km20 min50–100
▸Week 9Sep 7–13~26 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 57MonRecovery run + stretch & core (20–30 min)28 min4 km20 min50–100
Day 58TueRest——20 min50–100
Day 59WedTempo Run — steady effort28 min4 km20 min50–100
Day 60ThuRecovery run + stretch & core (20–30 min)24 min3.5 km20 min50–100
Day 61FriEasy run + stretch & core (20–30 min)24 min3.5 km20 min50–100
Day 62SatEasy run + stretch & core (20–30 min)24 min3.5 km20 min50–100
Day 63SunLong run + stretch & core (20–30 min)54 min7.5 km20 min50–100
▸Week 10Sep 14–20Peak~26.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 64MonRecovery run + stretch & core (20–30 min)28 min4 km20 min50–100
Day 65TueRest——20 min50–100
Day 66WedTempo Run — steady effort26 min4 km20 min50–100
Day 67ThuRecovery run + stretch & core (20–30 min)24 min3.5 km20 min50–100
Day 68FriEasy run + stretch & core (20–30 min)24 min3.5 km20 min50–100
Day 69SatEasy run + stretch & core (20–30 min)24 min3.5 km20 min50–100
Day 70SunPeak long run — kept 2 km short of race distance + stretch & core (20–30 min)58 min8 km20 min50–100
▸Week 11Sep 21–27Taper~19 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 71MonRecovery run + stretch & core (20–30 min)22 min3.25 km20 min50–100
Day 72TueRest——20 min50–100
Day 73WedEasy Run — easy + strides20 min3 km20 min50–100
Day 74ThuRecovery run + stretch & core (20–30 min), lighter18 min2.75 km20 min50–100
Day 75FriEasy run + stretch & core (20–30 min)18 min2.75 km20 min50–100
Day 76SatEasy run + stretch & core (20–30 min)18 min2.75 km20 min50–100
Day 77SunEasy run — pre-race easing + stretch & core (20–30 min)32 min4.5 km20 min50–100
▸Week 12Sep 28–Oct 4Race week10 km race
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 78MonRecovery run + stretch & core (20–30 min)20 min3 km20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance40 min6 km20 min50–100
Day 80WedShakeout run15 min1.5 km20 min50–100
Day 81ThuRest——20 min50–100
Day 82FriLight run15 min2 km20 min50–100
Day 83SatRest — lay out kit, sleep early——20 min50–100
Day 84SunRACE DAY — 10K—10 km——

Miles 21K

21.1Kcontrolled finish
▸Week 1Jul 13–19~27 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 1MonRecovery run + stretch & core (20–30 min)30 min4.5 km20 min50–100
Day 2TueRest——20 min50–100
Day 3WedTempo Run — steady effort25 min4 km20 min50–100
Day 4ThuRecovery run + stretch & core (20–30 min)22 min3.5 km20 min50–100
Day 5FriEasy run + stretch & core (20–30 min)22 min3.5 km20 min50–100
Day 6SatEasy run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 7SunLong run + stretch & core (20–30 min)50 min7.5 km20 min50–100
▸Week 2Jul 20–26~30 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 8MonRecovery run + stretch & core (20–30 min)30 min4.5 km20 min50–100
Day 9TueRest——20 min50–100
Day 10WedTempo Run — steady effort30 min5 km20 min50–100
Day 11ThuRecovery run + stretch & core (20–30 min)22 min3.5 km20 min50–100
Day 12FriEasy run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 13SatEasy run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 14SunLong run + stretch & core (20–30 min)60 min9 km20 min50–100
▸Week 3Jul 27–Aug 2~32.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 15MonRecovery run + stretch & core (20–30 min)35 min5 km20 min50–100
Day 16TueRest——20 min50–100
Day 17WedTempo Run — 15 min comfortably hard within session30 min5 km20 min50–100
Day 18ThuRecovery run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 19FriEasy run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 20SatEasy run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 21SunLong run + stretch & core (20–30 min)70 min10.5 km20 min50–100
▸Week 4Aug 3–9Recovery~27 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 22MonRecovery run + stretch & core (20–30 min)28 min4 km20 min50–100
Day 23TueRest——20 min50–100
Day 24WedEasy Run — quality day eased this week25 min4 km20 min50–100
Day 25ThuRecovery run + stretch & core (20–30 min), lighter25 min4 km20 min50–100
Day 26FriEasy run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 27SatEasy run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 28SunLong run (cutback) + stretch & core (20–30 min)45 min7 km20 min50–100
▸Week 5Aug 10–16~35.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 29MonRecovery run + stretch & core (20–30 min)35 min5 km20 min50–100
Day 30TueRest——20 min50–100
Day 31WedInterval Run — 4×5 min tempo / 2 min easy35 min5.5 km20 min50–100
Day 32ThuRecovery run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 33FriEasy run + stretch & core (20–30 min)28 min4.5 km20 min50–100
Day 34SatEasy run + stretch & core (20–30 min)28 min4.5 km20 min50–100
Day 35SunLong run + stretch & core (20–30 min)80 min12 km20 min50–100
▸Week 6Aug 17–23~37.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 36MonRecovery run + stretch & core (20–30 min)37 min5.5 km20 min50–100
Day 37TueRest——20 min50–100
Day 38WedTempo Run — steady effort35 min5.5 km20 min50–100
Day 39ThuRecovery run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 40FriEasy run + stretch & core (20–30 min)28 min4.5 km20 min50–100
Day 41SatEasy run + stretch & core (20–30 min)30 min4.5 km20 min50–100
Day 42SunLong run + stretch & core (20–30 min)90 min13.5 km20 min50–100
▸Week 7Aug 24–30~41 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 43MonRecovery run + stretch & core (20–30 min)40 min6 km20 min50–100
Day 44TueRest——20 min50–100
Day 45WedInterval Run — 6×3 min hard / 2 min easy (or hill repeats)40 min6.5 km20 min50–100
Day 46ThuRecovery run + stretch & core (20–30 min)28 min4.5 km20 min50–100
Day 47FriEasy run + stretch & core (20–30 min)30 min4.5 km20 min50–100
Day 48SatEasy run + stretch & core (20–30 min)30 min4.5 km20 min50–100
Day 49SunLong run + stretch & core (20–30 min)100 min15 km20 min50–100
▸Week 8Aug 31–Sep 6Recovery~29.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 50MonRecovery run + stretch & core (20–30 min)30 min4.5 km20 min50–100
Day 51TueRest——20 min50–100
Day 52WedEasy Run — quality day eased this week25 min4 km20 min50–100
Day 53ThuRecovery run + stretch & core (20–30 min), lighter25 min4 km20 min50–100
Day 54FriEasy run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 55SatEasy run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 56SunLong run (cutback) + stretch & core (20–30 min)60 min9 km20 min50–100
▸Week 9Sep 7–13~43 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 57MonRecovery run + stretch & core (20–30 min)40 min6 km20 min50–100
Day 58TueRest——20 min50–100
Day 59WedTempo Run — steady effort40 min6.5 km20 min50–100
Day 60ThuRecovery run + stretch & core (20–30 min)28 min4.5 km20 min50–100
Day 61FriEasy run + stretch & core (20–30 min)30 min4.5 km20 min50–100
Day 62SatEasy run + stretch & core (20–30 min)30 min4.5 km20 min50–100
Day 63SunLong run + stretch & core (20–30 min)110 min17 km20 min50–100
▸Week 10Sep 14–20Peak~44 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 64MonRecovery run + stretch & core (20–30 min)40 min6 km20 min50–100
Day 65TueRest——20 min50–100
Day 66WedTempo Run — steady effort35 min5.5 km20 min50–100
Day 67ThuRecovery run + stretch & core (20–30 min)28 min4.5 km20 min50–100
Day 68FriEasy run + stretch & core (20–30 min)30 min4.5 km20 min50–100
Day 69SatEasy run + stretch & core (20–30 min)30 min4.5 km20 min50–100
Day 70SunPeak long run — kept 2 km short of race distance + stretch & core (20–30 min)124 min19 km20 min50–100
▸Week 11Sep 21–27Taper~27.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 71MonRecovery run + stretch & core (20–30 min)30 min4.5 km20 min50–100
Day 72TueRest——20 min50–100
Day 73WedEasy Run — easy + strides25 min4 km20 min50–100
Day 74ThuRecovery run + stretch & core (20–30 min), lighter25 min4 km20 min50–100
Day 75FriEasy run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 76SatEasy run + stretch & core (20–30 min)25 min4 km20 min50–100
Day 77SunEasy run — pre-race easing + stretch & core (20–30 min)45 min7 km20 min50–100
▸Week 12Sep 28–Oct 4Race week21.1 km race
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 78MonRecovery run + stretch & core (20–30 min)28 min4 km20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance85 min13 km20 min50–100
Day 80WedShakeout run15 min2 km20 min50–100
Day 81ThuRest——20 min50–100
Day 82FriLight run20 min3 km20 min50–100
Day 83SatRest — lay out kit, sleep early——20 min50–100
Day 84SunRACE DAY — half marathon—21.1 km——

Monk Pace

21.1Kstronger, sharper finish
▸Week 1Jul 13–19~42 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 1MonRecovery run + stretch & core (20–30 min)40 min6.5 km20 min50–100
Day 2TueRest——20 min50–100
Day 3WedInterval Run — 6×3 min hard / 2 min easy40 min7 km20 min50–100
Day 4ThuRecovery run + stretch & core (20–30 min)30 min5 km20 min50–100
Day 5FriEasy Run — quality day eased this week30 min5 km20 min50–100
Day 6SatRecovery run + stretch & core (20–30 min)40 min6.5 km20 min50–100
Day 7SunLong run + stretch & core (20–30 min)70 min12 km20 min50–100
▸Week 2Jul 20–26~45 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 8MonRecovery run + stretch & core (20–30 min)40 min6.5 km20 min50–100
Day 9TueRest——20 min50–100
Day 10WedInterval Run — 6×4 min hard / 2 min easy45 min8 km20 min50–100
Day 11ThuRecovery run + stretch & core (20–30 min)30 min5 km20 min50–100
Day 12FriEasy Run — quality day eased this week30 min5 km20 min50–100
Day 13SatRecovery run + stretch & core (20–30 min)40 min6.5 km20 min50–100
Day 14SunLong run + stretch & core (20–30 min)80 min14 km20 min50–100
▸Week 3Jul 27–Aug 2~49 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 15MonRecovery run + stretch & core (20–30 min)45 min7.5 km20 min50–100
Day 16TueRest——20 min50–100
Day 17WedHill Repeats — 5×2 min35 min6 km20 min50–100
Day 18ThuRecovery run + stretch & core (20–30 min)30 min5 km20 min50–100
Day 19FriTempo Run — continuous40 min7.5 km20 min50–100
Day 20SatRecovery run + stretch & core (20–30 min)45 min7.5 km20 min50–100
Day 21SunLong run + stretch & core (20–30 min)90 min15.5 km20 min50–100
▸Week 4Aug 3–9Recovery~31 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 22MonRecovery run + stretch & core (20–30 min)30 min5 km20 min50–100
Day 23TueRest——20 min50–100
Day 24WedEasy Run — quality day eased this week25 min4 km20 min50–100
Day 25ThuRecovery run + stretch & core (20–30 min), lighter22 min3.5 km20 min50–100
Day 26FriEasy Run — quality day eased this week25 min4 km20 min50–100
Day 27SatRecovery run + stretch & core (20–30 min)30 min5 km20 min50–100
Day 28SunLong run (cutback) + stretch & core (20–30 min)55 min9.5 km20 min50–100
▸Week 5Aug 10–16~49.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 29MonRecovery run + stretch & core (20–30 min)45 min7.5 km20 min50–100
Day 30TueRest——20 min50–100
Day 31WedInterval Run — 8×3 min hard / 90 sec easy45 min8 km20 min50–100
Day 32ThuRecovery run + stretch & core (20–30 min)30 min5 km20 min50–100
Day 33FriEasy Run — quality day eased this week30 min5 km20 min50–100
Day 34SatRecovery run + stretch & core (20–30 min)45 min7.5 km20 min50–100
Day 35SunLong run + stretch & core (20–30 min)95 min16.5 km20 min50–100
▸Week 6Aug 17–23~51.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 36MonRecovery run + stretch & core (20–30 min)45 min7.5 km20 min50–100
Day 37TueRest——20 min50–100
Day 38WedHill Repeats — 6×2 min35 min6 km20 min50–100
Day 39ThuRecovery run + stretch & core (20–30 min)30 min5 km20 min50–100
Day 40FriTempo Run — continuous45 min8.5 km20 min50–100
Day 41SatRecovery run + stretch & core (20–30 min)45 min7.5 km20 min50–100
Day 42SunLong run + stretch & core (20–30 min)100 min17 km20 min50–100
▸Week 7Aug 24–30~53.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 43MonRecovery run + stretch & core (20–30 min)47 min8 km20 min50–100
Day 44TueRest——20 min50–100
Day 45WedHill Repeats — 10×2 min50 min8.5 km20 min50–100
Day 46ThuRecovery run + stretch & core (20–30 min)30 min5 km20 min50–100
Day 47FriEasy Run — quality day eased this week35 min6 km20 min50–100
Day 48SatRecovery run + stretch & core (20–30 min)47 min8 km20 min50–100
Day 49SunLong run + stretch & core (20–30 min)105 min18 km20 min50–100
▸Week 8Aug 31–Sep 6Recovery~36.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 50MonRecovery run + stretch & core (20–30 min)35 min6 km20 min50–100
Day 51TueRest——20 min50–100
Day 52WedEasy Run — quality day eased this week30 min5 km20 min50–100
Day 53ThuRecovery run + stretch & core (20–30 min), lighter22 min3.5 km20 min50–100
Day 54FriEasy Run — quality day eased this week30 min5 km20 min50–100
Day 55SatRecovery run + stretch & core (20–30 min)35 min6 km20 min50–100
Day 56SunLong run (cutback) + stretch & core (20–30 min)65 min11 km20 min50–100
▸Week 9Sep 7–13~55.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 57MonRecovery run + stretch & core (20–30 min)50 min8.5 km20 min50–100
Day 58TueRest——20 min50–100
Day 59WedInterval Run — 5×4 min goal race pace / 2 min easy40 min7 km20 min50–100
Day 60ThuRecovery run + stretch & core (20–30 min)30 min5 km20 min50–100
Day 61FriProgression Run — building to race pace45 min8.5 km20 min50–100
Day 62SatRecovery run + stretch & core (20–30 min)50 min8.5 km20 min50–100
Day 63SunLong run + stretch & core (20–30 min)105 min18 km20 min50–100
▸Week 10Sep 14–20Peak~55 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 64MonRecovery run + stretch & core (20–30 min)50 min8.5 km20 min50–100
Day 65TueRest——20 min50–100
Day 66WedInterval Run — 5×5 min goal race pace / 2 min easy45 min8 km20 min50–100
Day 67ThuRecovery run + stretch & core (20–30 min)30 min5 km20 min50–100
Day 68FriEasy Run — quality day eased this week35 min6 km20 min50–100
Day 69SatRecovery run + stretch & core (20–30 min)50 min8.5 km20 min50–100
Day 70SunPeak long run — kept 2 km short of race distance + stretch & core (20–30 min)112 min19 km20 min50–100
▸Week 11Sep 21–27Taper~32.5 km running this week
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 71MonRecovery run + stretch & core (20–30 min)35 min6 km20 min50–100
Day 72TueRest——20 min50–100
Day 73WedInterval Run — 4×3 min race pace / 2 min easy30 min5 km20 min50–100
Day 74ThuRecovery run + stretch & core (20–30 min), lighter22 min3.5 km20 min50–100
Day 75FriTempo Run — at race pace20 min4 km20 min50–100
Day 76SatRecovery run + stretch & core (20–30 min)35 min6 km20 min50–100
Day 77SunEasy run — pre-race easing + stretch & core (20–30 min)50 min8 km20 min50–100
▸Week 12Sep 28–Oct 4Race week21.1 km race
DayFocusRun (min)Min. distanceYoga (min)Crunches
Day 78MonRecovery run + stretch & core (20–30 min)30 min5 km20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance75 min13 km20 min50–100
Day 80WedShakeout run15 min2.5 km20 min50–100
Day 81ThuRest——20 min50–100
Day 82FriLight run20 min3 km20 min50–100
Day 83SatRest — lay out kit, sleep early——20 min50–100
Day 84SunRACE DAY — half marathon—21.1 km——

Track 2 — Run + Yoga + Gym

Same running ladder as Track 1, but with gym three days a week — Monday (Push), Wednesday (Pull), Friday (Legs & core) — a classic split that research on runners consistently points to as the sweet spot: enough to meaningfully cut injury risk without competing with your running recovery. Sessions are named only by which pattern they focus on; the specific exercises are between you and whoever's coaching that session. Long-run and recovery-run days never carry gym — just stretch & core, so the hard work stays on the gym days and the easy days stay easy. Yoga and crunches close every day, and Tuesday is a full rest day across all four levels. Miles 10K, Miles 21K, and Monk Pace keep to a single rest day a week, since 21.1 km is the goal.

Zen Pace

10Krun-walk finish
▸Week 1Jul 13–19~9.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 1MonEasy run + stretch & core (20–30 min) — Gym: Full body15 min1.5 km45 min20 min50–100
Day 2TueRest———20 min50–100
Day 3WedEasy run + stretch & core (20–30 min) — Gym: Full body20 min2 km45 min20 min50–100
Day 4ThuEasy run + stretch & core (20–30 min)15 min1.5 km—20 min50–100
Day 5FriEasy run + stretch & core (20–30 min) — Gym: Full body18 min2 km45 min20 min50–100
Day 6SatLong run-walk (1 min run / 1 min walk) + stretch & core (20–30 min)25 min2.5 km—20 min50–100
Day 7SunRest———20 min50–100
▸Week 2Jul 20–26~11 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 8MonEasy run + stretch & core (20–30 min) — Gym: Full body18 min2 km45 min20 min50–100
Day 9TueRest———20 min50–100
Day 10WedEasy run + stretch & core (20–30 min) — Gym: Full body20 min2 km45 min20 min50–100
Day 11ThuEasy run + stretch & core (20–30 min)18 min2 km—20 min50–100
Day 12FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk18 min2 km45 min20 min50–100
Day 13SatLong run-walk (1 min run / 1 min walk) + stretch & core (20–30 min)30 min3 km—20 min50–100
Day 14SunRest———20 min50–100
▸Week 3Jul 27–Aug 2~11.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 15MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min2 km45 min20 min50–100
Day 16TueRest———20 min50–100
Day 17WedEasy run + stretch & core (20–30 min) — Gym: Pull (back & biceps)20 min2 km45 min20 min50–100
Day 18ThuEasy run + stretch & core (20–30 min)20 min2 km—20 min50–100
Day 19FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min2 km45 min20 min50–100
Day 20SatLong run-walk (2 min run / 1 min walk) + stretch & core (20–30 min)35 min3.5 km—20 min50–100
Day 21SunRest———20 min50–100
▸Week 4Aug 3–9Recovery~9.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 22MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)15 min1.5 km45 min20 min50–100
Day 23TueRest———20 min50–100
Day 24WedEasy run + stretch & core (20–30 min), lighter — Gym: Pull (back & biceps)20 min2 km45 min20 min50–100
Day 25ThuEasy run + stretch & core (20–30 min)15 min1.5 km—20 min50–100
Day 26FriEasy run + stretch & core (20–30 min), lighter — Gym: Legs & core + 20–30 min incline treadmill walk18 min2 km45 min20 min50–100
Day 27SatLong run-walk — easy (cutback) + stretch & core (20–30 min)25 min2.5 km—20 min50–100
Day 28SunRest———20 min50–100
▸Week 5Aug 10–16~15 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 29MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min2.5 km45 min20 min50–100
Day 30TueRest———20 min50–100
Day 31WedEasy run + stretch & core (20–30 min) — Gym: Pull (back & biceps)20 min2.5 km45 min20 min50–100
Day 32ThuEasy run + stretch & core (20–30 min)20 min2.5 km—20 min50–100
Day 33FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min2.5 km45 min20 min50–100
Day 34SatLong run-walk (2 min run / 1 min walk) + stretch & core (20–30 min)40 min5 km—20 min50–100
Day 35SunRest———20 min50–100
▸Week 6Aug 17–23~16.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 36MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)22 min3 km45 min20 min50–100
Day 37TueRest———20 min50–100
Day 38WedEasy run + stretch & core (20–30 min) — Gym: Pull (back & biceps)20 min2.5 km45 min20 min50–100
Day 39ThuEasy run + stretch & core (20–30 min)22 min3 km—20 min50–100
Day 40FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min2.5 km45 min20 min50–100
Day 41SatLong run-walk (3 min run / 1 min walk) + stretch & core (20–30 min)45 min5.5 km—20 min50–100
Day 42SunRest———20 min50–100
▸Week 7Aug 24–30~17 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 43MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)25 min3 km45 min20 min50–100
Day 44TueRest———20 min50–100
Day 45WedEasy run + stretch & core (20–30 min) — Gym: Pull (back & biceps)20 min2.5 km45 min20 min50–100
Day 46ThuEasy run + stretch & core (20–30 min)25 min3 km—20 min50–100
Day 47FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min2.5 km45 min20 min50–100
Day 48SatLong run-walk (3 min run / 1 min walk) + stretch & core (20–30 min)50 min6 km—20 min50–100
Day 49SunRest———20 min50–100
▸Week 8Aug 31–Sep 6Recovery~14 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 50MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min2.5 km45 min20 min50–100
Day 51TueRest———20 min50–100
Day 52WedEasy run + stretch & core (20–30 min), lighter — Gym: Pull (back & biceps)20 min2.5 km45 min20 min50–100
Day 53ThuEasy run + stretch & core (20–30 min)20 min2.5 km—20 min50–100
Day 54FriEasy run + stretch & core (20–30 min), lighter — Gym: Legs & core + 20–30 min incline treadmill walk20 min2.5 km45 min20 min50–100
Day 55SatLong run-walk — easy (cutback) + stretch & core (20–30 min)35 min4 km—20 min50–100
Day 56SunRest———20 min50–100
▸Week 9Sep 7–13~20 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 57MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)25 min3.5 km45 min20 min50–100
Day 58TueRest———20 min50–100
Day 59WedEasy run + stretch & core (20–30 min) — Gym: Pull (back & biceps)20 min2.75 km45 min20 min50–100
Day 60ThuEasy run + stretch & core (20–30 min)25 min3.5 km—20 min50–100
Day 61FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min2.75 km45 min20 min50–100
Day 62SatLong run-walk (4 min run / 1 min walk) + stretch & core (20–30 min)55 min7.5 km—20 min50–100
Day 63SunRest———20 min50–100
▸Week 10Sep 14–20Peak~20.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 64MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)25 min3.5 km45 min20 min50–100
Day 65TueRest———20 min50–100
Day 66WedEasy run + stretch & core (20–30 min) — Gym: Pull (back & biceps)20 min2.75 km45 min20 min50–100
Day 67ThuEasy run + stretch & core (20–30 min)25 min3.5 km—20 min50–100
Day 68FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min2.75 km45 min20 min50–100
Day 69SatLong run-walk — continuous blocks + stretch & core (20–30 min)60 min8 km—20 min50–100
Day 70SunRest———20 min50–100
▸Week 11Sep 21–27Taper~13.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 71MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min2.5 km45 min20 min50–100
Day 72TueRest———20 min50–100
Day 73WedEasy run + stretch & core (20–30 min), lighter — Gym: Pull (back & biceps)20 min2.5 km45 min20 min50–100
Day 74ThuEasy run + stretch & core (20–30 min)20 min2.5 km—20 min50–100
Day 75FriEasy run + stretch & core (20–30 min), lighter — Gym: Legs & core + 20–30 min incline treadmill walk18 min2 km45 min20 min50–100
Day 76SatEasy run — pre-race easing, a few strides + stretch & core (20–30 min)35 min4 km—20 min50–100
Day 77SunRest———20 min50–100
▸Week 12Sep 28–Oct 4Race week10 km race
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 78MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)15 min1.5 km45 min20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance45 min6 km—20 min50–100
Day 80WedShakeout run — Gym: Pull (back & biceps)15 min1.5 km45 min20 min50–100
Day 81ThuRest———20 min50–100
Day 82FriLight run — Gym: Legs & core + 20–30 min incline treadmill walk15 min2 km45 min20 min50–100
Day 83SatRest — lay out kit, sleep early———20 min50–100
Day 84SunRACE DAY — 10K, walk-run allowed—10 km———

Miles 10K

10Kconsistent finish
▸Week 1Jul 13–19~18 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 1MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min3 km48 min20 min50–100
Day 2TueRest———20 min50–100
Day 3WedTempo Run — steady effort — Gym: Pull (back & biceps)18 min2.75 km48 min20 min50–100
Day 4ThuRecovery run + stretch & core (20–30 min)18 min2.75 km—20 min50–100
Day 5FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk18 min2.75 km48 min20 min50–100
Day 6SatEasy run + stretch & core (20–30 min)18 min2.75 km—20 min50–100
Day 7SunLong run + stretch & core (20–30 min)28 min4 km—20 min50–100
▸Week 2Jul 20–26~19 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 8MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)22 min3.25 km48 min20 min50–100
Day 9TueRest———20 min50–100
Day 10WedTempo Run — steady effort — Gym: Pull (back & biceps)20 min3 km48 min20 min50–100
Day 11ThuRecovery run + stretch & core (20–30 min)18 min2.75 km—20 min50–100
Day 12FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk18 min2.75 km48 min20 min50–100
Day 13SatEasy run + stretch & core (20–30 min)18 min2.75 km—20 min50–100
Day 14SunLong run + stretch & core (20–30 min)32 min4.5 km—20 min50–100
▸Week 3Jul 27–Aug 2~20.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 15MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)22 min3.25 km48 min20 min50–100
Day 16TueRest———20 min50–100
Day 17WedTempo Run — 10 min comfortably hard within session — Gym: Pull (back & biceps)22 min3.25 km48 min20 min50–100
Day 18ThuRecovery run + stretch & core (20–30 min)20 min3 km—20 min50–100
Day 19FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min3 km48 min20 min50–100
Day 20SatEasy run + stretch & core (20–30 min)20 min3 km—20 min50–100
Day 21SunLong run + stretch & core (20–30 min)36 min5 km—20 min50–100
▸Week 4Aug 3–9Recovery~16.8 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 22MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)18 min2.75 km48 min20 min50–100
Day 23TueRest———20 min50–100
Day 24WedEasy Run — quality day eased this week — Gym: Pull (back & biceps)16 min2.5 km48 min20 min50–100
Day 25ThuRecovery run + stretch & core (20–30 min), lighter16 min2.5 km—20 min50–100
Day 26FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk16 min2.5 km48 min20 min50–100
Day 27SatEasy run + stretch & core (20–30 min)16 min2.5 km—20 min50–100
Day 28SunLong run (cutback) + stretch & core (20–30 min)26 min4 km—20 min50–100
▸Week 5Aug 10–16~22 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 29MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)25 min3.5 km48 min20 min50–100
Day 30TueRest———20 min50–100
Day 31WedInterval Run — 3×5 min tempo / 2 min easy — Gym: Pull (back & biceps)24 min3.5 km48 min20 min50–100
Day 32ThuRecovery run + stretch & core (20–30 min)20 min3 km—20 min50–100
Day 33FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min3 km48 min20 min50–100
Day 34SatEasy run + stretch & core (20–30 min)20 min3 km—20 min50–100
Day 35SunLong run + stretch & core (20–30 min)42 min6 km—20 min50–100
▸Week 6Aug 17–23~23.2 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 36MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)25 min3.5 km48 min20 min50–100
Day 37TueRest———20 min50–100
Day 38WedTempo Run — steady effort — Gym: Pull (back & biceps)24 min3.5 km48 min20 min50–100
Day 39ThuRecovery run + stretch & core (20–30 min)22 min3.25 km—20 min50–100
Day 40FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk22 min3.25 km48 min20 min50–100
Day 41SatEasy run + stretch & core (20–30 min)22 min3.25 km—20 min50–100
Day 42SunLong run + stretch & core (20–30 min)46 min6.5 km—20 min50–100
▸Week 7Aug 24–30~24.8 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 43MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)28 min4 km48 min20 min50–100
Day 44TueRest———20 min50–100
Day 45WedInterval Run — 5×3 min hard / 2 min easy (or hill repeats) — Gym: Pull (back & biceps)26 min4 km48 min20 min50–100
Day 46ThuRecovery run + stretch & core (20–30 min)22 min3.25 km—20 min50–100
Day 47FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk22 min3.25 km48 min20 min50–100
Day 48SatEasy run + stretch & core (20–30 min)22 min3.25 km—20 min50–100
Day 49SunLong run + stretch & core (20–30 min)50 min7 km—20 min50–100
▸Week 8Aug 31–Sep 6Recovery~18.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 50MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min3 km48 min20 min50–100
Day 51TueRest———20 min50–100
Day 52WedEasy Run — quality day eased this week — Gym: Pull (back & biceps)18 min2.75 km48 min20 min50–100
Day 53ThuRecovery run + stretch & core (20–30 min), lighter18 min2.75 km—20 min50–100
Day 54FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk18 min2.75 km48 min20 min50–100
Day 55SatEasy run + stretch & core (20–30 min)18 min2.75 km—20 min50–100
Day 56SunLong run (cutback) + stretch & core (20–30 min)32 min4.5 km—20 min50–100
▸Week 9Sep 7–13~26 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 57MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)28 min4 km48 min20 min50–100
Day 58TueRest———20 min50–100
Day 59WedTempo Run — steady effort — Gym: Pull (back & biceps)28 min4 km48 min20 min50–100
Day 60ThuRecovery run + stretch & core (20–30 min)24 min3.5 km—20 min50–100
Day 61FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk24 min3.5 km48 min20 min50–100
Day 62SatEasy run + stretch & core (20–30 min)24 min3.5 km—20 min50–100
Day 63SunLong run + stretch & core (20–30 min)54 min7.5 km—20 min50–100
▸Week 10Sep 14–20Peak~26.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 64MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)28 min4 km48 min20 min50–100
Day 65TueRest———20 min50–100
Day 66WedTempo Run — steady effort — Gym: Pull (back & biceps)26 min4 km48 min20 min50–100
Day 67ThuRecovery run + stretch & core (20–30 min)24 min3.5 km—20 min50–100
Day 68FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk24 min3.5 km48 min20 min50–100
Day 69SatEasy run + stretch & core (20–30 min)24 min3.5 km—20 min50–100
Day 70SunPeak long run — kept 2 km short of race distance + stretch & core (20–30 min)58 min8 km—20 min50–100
▸Week 11Sep 21–27Taper~19 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 71MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)22 min3.25 km48 min20 min50–100
Day 72TueRest———20 min50–100
Day 73WedEasy Run — easy + strides — Gym: Pull (back & biceps)20 min3 km48 min20 min50–100
Day 74ThuRecovery run + stretch & core (20–30 min), lighter18 min2.75 km—20 min50–100
Day 75FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk18 min2.75 km48 min20 min50–100
Day 76SatEasy run + stretch & core (20–30 min)18 min2.75 km—20 min50–100
Day 77SunEasy run — pre-race easing + stretch & core (20–30 min)32 min4.5 km—20 min50–100
▸Week 12Sep 28–Oct 4Race week10 km race
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 78MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min3 km48 min20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance40 min6 km—20 min50–100
Day 80WedShakeout run — Gym: Pull (back & biceps)15 min1.5 km48 min20 min50–100
Day 81ThuRest———20 min50–100
Day 82FriLight run — Gym: Legs & core + 20–30 min incline treadmill walk15 min2 km48 min20 min50–100
Day 83SatRest — lay out kit, sleep early———20 min50–100
Day 84SunRACE DAY — 10K—10 km———

Miles 21K

21.1Kcontrolled finish
▸Week 1Jul 13–19~27 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 1MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)30 min4.5 km50 min20 min50–100
Day 2TueRest———20 min50–100
Day 3WedTempo Run — steady effort — Gym: Pull (back & biceps)25 min4 km50 min20 min50–100
Day 4ThuRecovery run + stretch & core (20–30 min)22 min3.5 km—20 min50–100
Day 5FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk22 min3.5 km50 min20 min50–100
Day 6SatEasy run + stretch & core (20–30 min)25 min4 km—20 min50–100
Day 7SunLong run + stretch & core (20–30 min)50 min7.5 km—20 min50–100
▸Week 2Jul 20–26~30 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 8MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)30 min4.5 km50 min20 min50–100
Day 9TueRest———20 min50–100
Day 10WedTempo Run — steady effort — Gym: Pull (back & biceps)30 min5 km50 min20 min50–100
Day 11ThuRecovery run + stretch & core (20–30 min)22 min3.5 km—20 min50–100
Day 12FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk25 min4 km50 min20 min50–100
Day 13SatEasy run + stretch & core (20–30 min)25 min4 km—20 min50–100
Day 14SunLong run + stretch & core (20–30 min)60 min9 km—20 min50–100
▸Week 3Jul 27–Aug 2~32.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 15MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)35 min5 km50 min20 min50–100
Day 16TueRest———20 min50–100
Day 17WedTempo Run — 15 min comfortably hard within session — Gym: Pull (back & biceps)30 min5 km50 min20 min50–100
Day 18ThuRecovery run + stretch & core (20–30 min)25 min4 km—20 min50–100
Day 19FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk25 min4 km50 min20 min50–100
Day 20SatEasy run + stretch & core (20–30 min)25 min4 km—20 min50–100
Day 21SunLong run + stretch & core (20–30 min)70 min10.5 km—20 min50–100
▸Week 4Aug 3–9Recovery~27 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 22MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)28 min4 km50 min20 min50–100
Day 23TueRest———20 min50–100
Day 24WedEasy Run — quality day eased this week — Gym: Pull (back & biceps)25 min4 km50 min20 min50–100
Day 25ThuRecovery run + stretch & core (20–30 min), lighter25 min4 km—20 min50–100
Day 26FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk25 min4 km50 min20 min50–100
Day 27SatEasy run + stretch & core (20–30 min)25 min4 km—20 min50–100
Day 28SunLong run (cutback) + stretch & core (20–30 min)45 min7 km—20 min50–100
▸Week 5Aug 10–16~35.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 29MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)35 min5 km50 min20 min50–100
Day 30TueRest———20 min50–100
Day 31WedInterval Run — 4×5 min tempo / 2 min easy — Gym: Pull (back & biceps)35 min5.5 km50 min20 min50–100
Day 32ThuRecovery run + stretch & core (20–30 min)25 min4 km—20 min50–100
Day 33FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk28 min4.5 km50 min20 min50–100
Day 34SatEasy run + stretch & core (20–30 min)28 min4.5 km—20 min50–100
Day 35SunLong run + stretch & core (20–30 min)80 min12 km—20 min50–100
▸Week 6Aug 17–23~37.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 36MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)37 min5.5 km50 min20 min50–100
Day 37TueRest———20 min50–100
Day 38WedTempo Run — steady effort — Gym: Pull (back & biceps)35 min5.5 km50 min20 min50–100
Day 39ThuRecovery run + stretch & core (20–30 min)25 min4 km—20 min50–100
Day 40FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk28 min4.5 km50 min20 min50–100
Day 41SatEasy run + stretch & core (20–30 min)30 min4.5 km—20 min50–100
Day 42SunLong run + stretch & core (20–30 min)90 min13.5 km—20 min50–100
▸Week 7Aug 24–30~41 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 43MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)40 min6 km50 min20 min50–100
Day 44TueRest———20 min50–100
Day 45WedInterval Run — 6×3 min hard / 2 min easy (or hill repeats) — Gym: Pull (back & biceps)40 min6.5 km50 min20 min50–100
Day 46ThuRecovery run + stretch & core (20–30 min)28 min4.5 km—20 min50–100
Day 47FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk30 min4.5 km50 min20 min50–100
Day 48SatEasy run + stretch & core (20–30 min)30 min4.5 km—20 min50–100
Day 49SunLong run + stretch & core (20–30 min)100 min15 km—20 min50–100
▸Week 8Aug 31–Sep 6Recovery~29.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 50MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)30 min4.5 km50 min20 min50–100
Day 51TueRest———20 min50–100
Day 52WedEasy Run — quality day eased this week — Gym: Pull (back & biceps)25 min4 km50 min20 min50–100
Day 53ThuRecovery run + stretch & core (20–30 min), lighter25 min4 km—20 min50–100
Day 54FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk25 min4 km50 min20 min50–100
Day 55SatEasy run + stretch & core (20–30 min)25 min4 km—20 min50–100
Day 56SunLong run (cutback) + stretch & core (20–30 min)60 min9 km—20 min50–100
▸Week 9Sep 7–13~43 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 57MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)40 min6 km50 min20 min50–100
Day 58TueRest———20 min50–100
Day 59WedTempo Run — steady effort — Gym: Pull (back & biceps)40 min6.5 km50 min20 min50–100
Day 60ThuRecovery run + stretch & core (20–30 min)28 min4.5 km—20 min50–100
Day 61FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk30 min4.5 km50 min20 min50–100
Day 62SatEasy run + stretch & core (20–30 min)30 min4.5 km—20 min50–100
Day 63SunLong run + stretch & core (20–30 min)110 min17 km—20 min50–100
▸Week 10Sep 14–20Peak~44 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 64MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)40 min6 km50 min20 min50–100
Day 65TueRest———20 min50–100
Day 66WedTempo Run — steady effort — Gym: Pull (back & biceps)35 min5.5 km50 min20 min50–100
Day 67ThuRecovery run + stretch & core (20–30 min)28 min4.5 km—20 min50–100
Day 68FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk30 min4.5 km50 min20 min50–100
Day 69SatEasy run + stretch & core (20–30 min)30 min4.5 km—20 min50–100
Day 70SunPeak long run — kept 2 km short of race distance + stretch & core (20–30 min)124 min19 km—20 min50–100
▸Week 11Sep 21–27Taper~27.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 71MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)30 min4.5 km50 min20 min50–100
Day 72TueRest———20 min50–100
Day 73WedEasy Run — easy + strides — Gym: Pull (back & biceps)25 min4 km50 min20 min50–100
Day 74ThuRecovery run + stretch & core (20–30 min), lighter25 min4 km—20 min50–100
Day 75FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk25 min4 km50 min20 min50–100
Day 76SatEasy run + stretch & core (20–30 min)25 min4 km—20 min50–100
Day 77SunEasy run — pre-race easing + stretch & core (20–30 min)45 min7 km—20 min50–100
▸Week 12Sep 28–Oct 4Race week21.1 km race
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 78MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)28 min4 km50 min20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance85 min13 km—20 min50–100
Day 80WedShakeout run — Gym: Pull (back & biceps)15 min2 km50 min20 min50–100
Day 81ThuRest———20 min50–100
Day 82FriLight run — Gym: Legs & core + 20–30 min incline treadmill walk20 min3 km50 min20 min50–100
Day 83SatRest — lay out kit, sleep early———20 min50–100
Day 84SunRACE DAY — half marathon—21.1 km———

Monk Pace

21.1Kstronger, sharper finish
▸Week 1Jul 13–19~42 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 1MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)40 min6.5 km55 min20 min50–100
Day 2TueRest———20 min50–100
Day 3WedInterval Run — 6×3 min hard / 2 min easy — Gym: Pull (back & biceps)40 min7 km55 min20 min50–100
Day 4ThuRecovery run + stretch & core (20–30 min)30 min5 km—20 min50–100
Day 5FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk30 min5 km55 min20 min50–100
Day 6SatRecovery run + stretch & core (20–30 min)40 min6.5 km—20 min50–100
Day 7SunLong run + stretch & core (20–30 min)70 min12 km—20 min50–100
▸Week 2Jul 20–26~45 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 8MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)40 min6.5 km55 min20 min50–100
Day 9TueRest———20 min50–100
Day 10WedInterval Run — 6×4 min hard / 2 min easy — Gym: Pull (back & biceps)45 min8 km55 min20 min50–100
Day 11ThuRecovery run + stretch & core (20–30 min)30 min5 km—20 min50–100
Day 12FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk30 min5 km55 min20 min50–100
Day 13SatRecovery run + stretch & core (20–30 min)40 min6.5 km—20 min50–100
Day 14SunLong run + stretch & core (20–30 min)80 min14 km—20 min50–100
▸Week 3Jul 27–Aug 2~49 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 15MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)45 min7.5 km55 min20 min50–100
Day 16TueRest———20 min50–100
Day 17WedHill Repeats — 5×2 min — Gym: Pull (back & biceps)35 min6 km55 min20 min50–100
Day 18ThuRecovery run + stretch & core (20–30 min)30 min5 km—20 min50–100
Day 19FriTempo Run — continuous — Gym: Legs & core + 20–30 min incline treadmill walk40 min7.5 km55 min20 min50–100
Day 20SatRecovery run + stretch & core (20–30 min)45 min7.5 km—20 min50–100
Day 21SunLong run + stretch & core (20–30 min)90 min15.5 km—20 min50–100
▸Week 4Aug 3–9Recovery~31 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 22MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)30 min5 km55 min20 min50–100
Day 23TueRest———20 min50–100
Day 24WedEasy Run — quality day eased this week — Gym: Pull (back & biceps)25 min4 km55 min20 min50–100
Day 25ThuRecovery run + stretch & core (20–30 min), lighter22 min3.5 km—20 min50–100
Day 26FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk25 min4 km55 min20 min50–100
Day 27SatRecovery run + stretch & core (20–30 min)30 min5 km—20 min50–100
Day 28SunLong run (cutback) + stretch & core (20–30 min)55 min9.5 km—20 min50–100
▸Week 5Aug 10–16~49.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 29MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)45 min7.5 km55 min20 min50–100
Day 30TueRest———20 min50–100
Day 31WedInterval Run — 8×3 min hard / 90 sec easy — Gym: Pull (back & biceps)45 min8 km55 min20 min50–100
Day 32ThuRecovery run + stretch & core (20–30 min)30 min5 km—20 min50–100
Day 33FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk30 min5 km55 min20 min50–100
Day 34SatRecovery run + stretch & core (20–30 min)45 min7.5 km—20 min50–100
Day 35SunLong run + stretch & core (20–30 min)95 min16.5 km—20 min50–100
▸Week 6Aug 17–23~51.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 36MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)45 min7.5 km55 min20 min50–100
Day 37TueRest———20 min50–100
Day 38WedHill Repeats — 6×2 min — Gym: Pull (back & biceps)35 min6 km55 min20 min50–100
Day 39ThuRecovery run + stretch & core (20–30 min)30 min5 km—20 min50–100
Day 40FriTempo Run — continuous — Gym: Legs & core + 20–30 min incline treadmill walk45 min8.5 km55 min20 min50–100
Day 41SatRecovery run + stretch & core (20–30 min)45 min7.5 km—20 min50–100
Day 42SunLong run + stretch & core (20–30 min)100 min17 km—20 min50–100
▸Week 7Aug 24–30~53.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 43MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)47 min8 km55 min20 min50–100
Day 44TueRest———20 min50–100
Day 45WedHill Repeats — 10×2 min — Gym: Pull (back & biceps)50 min8.5 km55 min20 min50–100
Day 46ThuRecovery run + stretch & core (20–30 min)30 min5 km—20 min50–100
Day 47FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk35 min6 km55 min20 min50–100
Day 48SatRecovery run + stretch & core (20–30 min)47 min8 km—20 min50–100
Day 49SunLong run + stretch & core (20–30 min)105 min18 km—20 min50–100
▸Week 8Aug 31–Sep 6Recovery~36.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 50MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)35 min6 km55 min20 min50–100
Day 51TueRest———20 min50–100
Day 52WedEasy Run — quality day eased this week — Gym: Pull (back & biceps)30 min5 km55 min20 min50–100
Day 53ThuRecovery run + stretch & core (20–30 min), lighter22 min3.5 km—20 min50–100
Day 54FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk30 min5 km55 min20 min50–100
Day 55SatRecovery run + stretch & core (20–30 min)35 min6 km—20 min50–100
Day 56SunLong run (cutback) + stretch & core (20–30 min)65 min11 km—20 min50–100
▸Week 9Sep 7–13~55.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 57MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)50 min8.5 km55 min20 min50–100
Day 58TueRest———20 min50–100
Day 59WedInterval Run — 5×4 min goal race pace / 2 min easy — Gym: Pull (back & biceps)40 min7 km55 min20 min50–100
Day 60ThuRecovery run + stretch & core (20–30 min)30 min5 km—20 min50–100
Day 61FriProgression Run — building to race pace — Gym: Legs & core + 20–30 min incline treadmill walk45 min8.5 km55 min20 min50–100
Day 62SatRecovery run + stretch & core (20–30 min)50 min8.5 km—20 min50–100
Day 63SunLong run + stretch & core (20–30 min)105 min18 km—20 min50–100
▸Week 10Sep 14–20Peak~55 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 64MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)50 min8.5 km55 min20 min50–100
Day 65TueRest———20 min50–100
Day 66WedInterval Run — 5×5 min goal race pace / 2 min easy — Gym: Pull (back & biceps)45 min8 km55 min20 min50–100
Day 67ThuRecovery run + stretch & core (20–30 min)30 min5 km—20 min50–100
Day 68FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk35 min6 km55 min20 min50–100
Day 69SatRecovery run + stretch & core (20–30 min)50 min8.5 km—20 min50–100
Day 70SunPeak long run — kept 2 km short of race distance + stretch & core (20–30 min)112 min19 km—20 min50–100
▸Week 11Sep 21–27Taper~32.5 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 71MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)35 min6 km55 min20 min50–100
Day 72TueRest———20 min50–100
Day 73WedInterval Run — 4×3 min race pace / 2 min easy — Gym: Pull (back & biceps)30 min5 km55 min20 min50–100
Day 74ThuRecovery run + stretch & core (20–30 min), lighter22 min3.5 km—20 min50–100
Day 75FriTempo Run — at race pace — Gym: Legs & core + 20–30 min incline treadmill walk20 min4 km55 min20 min50–100
Day 76SatRecovery run + stretch & core (20–30 min)35 min6 km—20 min50–100
Day 77SunEasy run — pre-race easing + stretch & core (20–30 min)50 min8 km—20 min50–100
▸Week 12Sep 28–Oct 4Race week21.1 km race
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 78MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)30 min5 km55 min20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance75 min13 km—20 min50–100
Day 80WedShakeout run — Gym: Pull (back & biceps)15 min2.5 km55 min20 min50–100
Day 81ThuRest———20 min50–100
Day 82FriLight run — Gym: Legs & core + 20–30 min incline treadmill walk20 min3 km55 min20 min50–100
Day 83SatRest — lay out kit, sleep early———20 min50–100
Day 84SunRACE DAY — half marathon—21.1 km———

Track 3 — Run-majority + Light Gym — Team White

Built for new starters who have gym access but have never really used it. Running does most of the work here, on the same 10K run-walk ladder as Zen Pace — gym stays light, 3 times a week, focused on full-body and core rather than anything heavy or intimidating. Core work closes every day regardless. Twice a week, the run comes with a built-in option: run it, or swap for a cycle instead — both are listed, take your pick.

Team White

10Krun-majority, light gym + cycle option
▸Week 1Jul 13–19~5.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 1MonEasy run + light gym — full body & core15 min1.5 km—20 min20 min50–100
Day 2TueRest————20 min50–100
Day 3WedLight gym — full body & core———20 min20 min50–100
Day 4ThuEasy run + stretch & core (20–30 min) — or swap for a cycle15 min1.5 kmor 15 min—20 min50–100
Day 5FriLight gym — full body & core———20 min20 min50–100
Day 6SatLong run-walk + stretch & core (20–30 min) — or swap for a cycle25 min2.5 kmor 25 min—20 min50–100
Day 7SunRest————20 min50–100
▸Week 2Jul 20–26~7 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 8MonEasy run + light gym — full body & core18 min2 km—20 min20 min50–100
Day 9TueRest————20 min50–100
Day 10WedLight gym — full body & core———20 min20 min50–100
Day 11ThuEasy run + stretch & core (20–30 min) — or swap for a cycle18 min2 kmor 18 min—20 min50–100
Day 12FriLight gym — full body & core———20 min20 min50–100
Day 13SatLong run-walk + stretch & core (20–30 min) — or swap for a cycle30 min3 kmor 30 min—20 min50–100
Day 14SunRest————20 min50–100
▸Week 3Jul 27–Aug 2~7.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 15MonEasy run + light gym — full body & core20 min2 km—20 min20 min50–100
Day 16TueRest————20 min50–100
Day 17WedLight gym — full body & core———20 min20 min50–100
Day 18ThuEasy run + stretch & core (20–30 min) — or swap for a cycle20 min2 kmor 20 min—20 min50–100
Day 19FriLight gym — full body & core———20 min20 min50–100
Day 20SatLong run-walk + stretch & core (20–30 min) — or swap for a cycle35 min3.5 kmor 35 min—20 min50–100
Day 21SunRest————20 min50–100
▸Week 4Aug 3–9Recovery~5.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 22MonEasy run + light gym — full body & core15 min1.5 km—15 min20 min50–100
Day 23TueRest————20 min50–100
Day 24WedLight gym — full body & core———15 min20 min50–100
Day 25ThuEasy run + stretch & core (20–30 min) — or swap for a cycle15 min1.5 kmor 15 min—20 min50–100
Day 26FriLight gym — full body & core———15 min20 min50–100
Day 27SatLong run-walk + stretch & core (20–30 min) — or swap for a cycle25 min2.5 kmor 25 min—20 min50–100
Day 28SunRest————20 min50–100
▸Week 5Aug 10–16~10 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 29MonEasy run + light gym — full body & core20 min2.5 km—20 min20 min50–100
Day 30TueRest————20 min50–100
Day 31WedLight gym — full body & core———20 min20 min50–100
Day 32ThuEasy run + stretch & core (20–30 min) — or swap for a cycle20 min2.5 kmor 20 min—20 min50–100
Day 33FriLight gym — full body & core———20 min20 min50–100
Day 34SatLong run-walk + stretch & core (20–30 min) — or swap for a cycle40 min5 kmor 40 min—20 min50–100
Day 35SunRest————20 min50–100
▸Week 6Aug 17–23~11.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 36MonEasy run + light gym — full body & core22 min3 km—20 min20 min50–100
Day 37TueRest————20 min50–100
Day 38WedLight gym — full body & core———20 min20 min50–100
Day 39ThuEasy run + stretch & core (20–30 min) — or swap for a cycle22 min3 kmor 22 min—20 min50–100
Day 40FriLight gym — full body & core———20 min20 min50–100
Day 41SatLong run-walk + stretch & core (20–30 min) — or swap for a cycle45 min5.5 kmor 45 min—20 min50–100
Day 42SunRest————20 min50–100
▸Week 7Aug 24–30~12 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 43MonEasy run + light gym — full body & core25 min3 km—20 min20 min50–100
Day 44TueRest————20 min50–100
Day 45WedLight gym — full body & core———20 min20 min50–100
Day 46ThuEasy run + stretch & core (20–30 min) — or swap for a cycle25 min3 kmor 25 min—20 min50–100
Day 47FriLight gym — full body & core———20 min20 min50–100
Day 48SatLong run-walk + stretch & core (20–30 min) — or swap for a cycle50 min6 kmor 50 min—20 min50–100
Day 49SunRest————20 min50–100
▸Week 8Aug 31–Sep 6Recovery~9 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 50MonEasy run + light gym — full body & core20 min2.5 km—15 min20 min50–100
Day 51TueRest————20 min50–100
Day 52WedLight gym — full body & core———15 min20 min50–100
Day 53ThuEasy run + stretch & core (20–30 min) — or swap for a cycle20 min2.5 kmor 20 min—20 min50–100
Day 54FriLight gym — full body & core———15 min20 min50–100
Day 55SatLong run-walk + stretch & core (20–30 min) — or swap for a cycle35 min4 kmor 35 min—20 min50–100
Day 56SunRest————20 min50–100
▸Week 9Sep 7–13~14.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 57MonEasy run + light gym — full body & core25 min3.5 km—20 min20 min50–100
Day 58TueRest————20 min50–100
Day 59WedLight gym — full body & core———20 min20 min50–100
Day 60ThuEasy run + stretch & core (20–30 min) — or swap for a cycle25 min3.5 kmor 25 min—20 min50–100
Day 61FriLight gym — full body & core———20 min20 min50–100
Day 62SatLong run-walk + stretch & core (20–30 min) — or swap for a cycle55 min7.5 kmor 55 min—20 min50–100
Day 63SunRest————20 min50–100
▸Week 10Sep 14–20Peak~15 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 64MonEasy run + light gym — full body & core25 min3.5 km—22 min20 min50–100
Day 65TueRest————20 min50–100
Day 66WedLight gym — full body & core———22 min20 min50–100
Day 67ThuEasy run + stretch & core (20–30 min) — or swap for a cycle25 min3.5 kmor 25 min—20 min50–100
Day 68FriLight gym — full body & core———22 min20 min50–100
Day 69SatLong run-walk + stretch & core (20–30 min) — or swap for a cycle60 min8 kmor 60 min—20 min50–100
Day 70SunRest————20 min50–100
▸Week 11Sep 21–27Taper~9 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 71MonEasy run + light gym — full body & core20 min2.5 km—18 min20 min50–100
Day 72TueRest————20 min50–100
Day 73WedLight gym — full body & core———18 min20 min50–100
Day 74ThuEasy run + stretch & core (20–30 min) — or swap for a cycle20 min2.5 kmor 20 min—20 min50–100
Day 75FriLight gym — full body & core———18 min20 min50–100
Day 76SatEasy run — pre-race easing, or swap for a cycle + stretch & core (20–30 min)35 min4 kmor 35 min—20 min50–100
Day 77SunRest————20 min50–100
▸Week 12Sep 28–Oct 4Race week10 km race
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 78MonEasy run + stretch & core (20–30 min)15 min1.5 km——20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance45 min6 km——20 min50–100
Day 80WedShakeout run15 min1.5 km——20 min50–100
Day 81ThuRest————20 min50–100
Day 82FriLight run15 min2 km——20 min50–100
Day 83SatRest — lay out kit, sleep early————20 min50–100
Day 84SunRACE DAY — 10K, walk-run allowed—10 km————

Track 4 — Run + Yoga + Gym + some Cycling — Team Black

The same Zen/Miles 10K/Miles 21K/Monk running ladder as Tracks 1 and 2, for people who have both gym and cycling access. Gym follows the same 3x/week Push/Pull/Legs split as Track 2, and cycling has a fixed place in the week — a genuine 60-minute ride paired with gym, replacing a running day rather than sitting alongside it — once a week as standard, twice in higher-volume weeks. Tuesday is a full rest day across all four levels below.

Zen Pace

10Krun-walk finish
▸Week 1Jul 13–19~8 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 1MonEasy run + stretch & core (20–30 min) — Gym: Full body15 min1.5 km—45 min20 min50–100
Day 2TueRest————20 min50–100
Day 3WedEasy run + stretch & core (20–30 min) — Gym: Full body20 min2 km—45 min20 min50–100
Day 4ThuCycle + Gym — full body——60 min45 min20 min50–100
Day 5FriEasy run + stretch & core (20–30 min) — Gym: Full body18 min2 km—45 min20 min50–100
Day 6SatLong run-walk (1 min run / 1 min walk) + stretch & core (20–30 min)25 min2.5 km——20 min50–100
Day 7SunRest————20 min50–100
▸Week 2Jul 20–26~9 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 8MonEasy run + stretch & core (20–30 min) — Gym: Full body18 min2 km—45 min20 min50–100
Day 9TueRest————20 min50–100
Day 10WedEasy run + stretch & core (20–30 min) — Gym: Full body20 min2 km—45 min20 min50–100
Day 11ThuCycle + Gym — full body——60 min45 min20 min50–100
Day 12FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk18 min2 km—45 min20 min50–100
Day 13SatLong run-walk (1 min run / 1 min walk) + stretch & core (20–30 min)30 min3 km——20 min50–100
Day 14SunRest————20 min50–100
▸Week 3Jul 27–Aug 2~9.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 15MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min2 km—45 min20 min50–100
Day 16TueRest————20 min50–100
Day 17WedEasy run + stretch & core (20–30 min) — Gym: Pull (back & biceps)20 min2 km—45 min20 min50–100
Day 18ThuCycle + Gym — full body——60 min45 min20 min50–100
Day 19FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min2 km—45 min20 min50–100
Day 20SatLong run-walk (2 min run / 1 min walk) + stretch & core (20–30 min)35 min3.5 km——20 min50–100
Day 21SunRest————20 min50–100
▸Week 4Aug 3–9Recovery~8 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 22MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)15 min1.5 km—45 min20 min50–100
Day 23TueRest————20 min50–100
Day 24WedEasy run + stretch & core (20–30 min), lighter — Gym: Pull (back & biceps)20 min2 km—45 min20 min50–100
Day 25ThuCycle + Gym — full body——60 min45 min20 min50–100
Day 26FriEasy run + stretch & core (20–30 min), lighter — Gym: Legs & core + 20–30 min incline treadmill walk18 min2 km—45 min20 min50–100
Day 27SatLong run-walk — easy (cutback) + stretch & core (20–30 min)25 min2.5 km——20 min50–100
Day 28SunRest————20 min50–100
▸Week 5Aug 10–16~12.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 29MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min2.5 km—45 min20 min50–100
Day 30TueRest————20 min50–100
Day 31WedEasy run + stretch & core (20–30 min) — Gym: Pull (back & biceps)20 min2.5 km—45 min20 min50–100
Day 32ThuCycle + Gym — full body——60 min45 min20 min50–100
Day 33FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min2.5 km—45 min20 min50–100
Day 34SatLong run-walk (2 min run / 1 min walk) + stretch & core (20–30 min)40 min5 km——20 min50–100
Day 35SunRest————20 min50–100
▸Week 6Aug 17–23~13.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 36MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)22 min3 km—45 min20 min50–100
Day 37TueRest————20 min50–100
Day 38WedEasy run + stretch & core (20–30 min) — Gym: Pull (back & biceps)20 min2.5 km—45 min20 min50–100
Day 39ThuCycle + Gym — full body——60 min45 min20 min50–100
Day 40FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min2.5 km—45 min20 min50–100
Day 41SatLong run-walk (3 min run / 1 min walk) + stretch & core (20–30 min)45 min5.5 km——20 min50–100
Day 42SunRest————20 min50–100
▸Week 7Aug 24–30~14 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 43MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)25 min3 km—45 min20 min50–100
Day 44TueRest————20 min50–100
Day 45WedEasy run + stretch & core (20–30 min) — Gym: Pull (back & biceps)20 min2.5 km—45 min20 min50–100
Day 46ThuCycle + Gym — full body——60 min45 min20 min50–100
Day 47FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min2.5 km—45 min20 min50–100
Day 48SatLong run-walk (3 min run / 1 min walk) + stretch & core (20–30 min)50 min6 km——20 min50–100
Day 49SunRest————20 min50–100
▸Week 8Aug 31–Sep 6Recovery~11.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 50MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min2.5 km—45 min20 min50–100
Day 51TueRest————20 min50–100
Day 52WedEasy run + stretch & core (20–30 min), lighter — Gym: Pull (back & biceps)20 min2.5 km—45 min20 min50–100
Day 53ThuCycle + Gym — full body——60 min45 min20 min50–100
Day 54FriEasy run + stretch & core (20–30 min), lighter — Gym: Legs & core + 20–30 min incline treadmill walk20 min2.5 km—45 min20 min50–100
Day 55SatLong run-walk — easy (cutback) + stretch & core (20–30 min)35 min4 km——20 min50–100
Day 56SunRest————20 min50–100
▸Week 9Sep 7–13~16.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 57MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)25 min3.5 km—45 min20 min50–100
Day 58TueRest————20 min50–100
Day 59WedEasy run + stretch & core (20–30 min) — Gym: Pull (back & biceps)20 min2.75 km—45 min20 min50–100
Day 60ThuCycle + Gym — full body——60 min45 min20 min50–100
Day 61FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min2.75 km—45 min20 min50–100
Day 62SatLong run-walk (4 min run / 1 min walk) + stretch & core (20–30 min)55 min7.5 km——20 min50–100
Day 63SunRest————20 min50–100
▸Week 10Sep 14–20Peak~17 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 64MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)25 min3.5 km—45 min20 min50–100
Day 65TueRest————20 min50–100
Day 66WedEasy run + stretch & core (20–30 min) — Gym: Pull (back & biceps)20 min2.75 km—45 min20 min50–100
Day 67ThuCycle + Gym — full body——60 min45 min20 min50–100
Day 68FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min2.75 km—45 min20 min50–100
Day 69SatLong run-walk — continuous blocks + stretch & core (20–30 min)60 min8 km——20 min50–100
Day 70SunRest————20 min50–100
▸Week 11Sep 21–27Taper~11 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 71MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min2.5 km—45 min20 min50–100
Day 72TueRest————20 min50–100
Day 73WedEasy run + stretch & core (20–30 min), lighter — Gym: Pull (back & biceps)20 min2.5 km—45 min20 min50–100
Day 74ThuCycle + Gym — full body——60 min45 min20 min50–100
Day 75FriEasy run + stretch & core (20–30 min), lighter — Gym: Legs & core + 20–30 min incline treadmill walk18 min2 km—45 min20 min50–100
Day 76SatEasy run — pre-race easing, a few strides + stretch & core (20–30 min)35 min4 km——20 min50–100
Day 77SunRest————20 min50–100
▸Week 12Sep 28–Oct 4Race week10 km race
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 78MonEasy run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)15 min1.5 km—20 min20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance45 min6 km——20 min50–100
Day 80WedShakeout run — Gym: Pull (back & biceps)15 min1.5 km—20 min20 min50–100
Day 81ThuRest————20 min50–100
Day 82FriLight run — Gym: Legs & core + 20–30 min incline treadmill walk15 min2 km—20 min20 min50–100
Day 83SatRest — lay out kit, sleep early————20 min50–100
Day 84SunRACE DAY — 10K, walk-run allowed—10 km————

Miles 10K

10Kconsistent finish
▸Week 1Jul 13–19~15.2 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 1MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min3 km—48 min20 min50–100
Day 2TueRest————20 min50–100
Day 3WedTempo Run — steady effort — Gym: Pull (back & biceps)18 min2.75 km—48 min20 min50–100
Day 4ThuCycle + Gym — full body——60 min48 min20 min50–100
Day 5FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk18 min2.75 km—48 min20 min50–100
Day 6SatEasy run + stretch & core (20–30 min)18 min2.75 km——20 min50–100
Day 7SunLong run + stretch & core (20–30 min)28 min4 km——20 min50–100
▸Week 2Jul 20–26~16.2 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 8MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)22 min3.25 km—48 min20 min50–100
Day 9TueRest————20 min50–100
Day 10WedTempo Run — steady effort — Gym: Pull (back & biceps)20 min3 km—48 min20 min50–100
Day 11ThuCycle + Gym — full body——60 min48 min20 min50–100
Day 12FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk18 min2.75 km—48 min20 min50–100
Day 13SatEasy run + stretch & core (20–30 min)18 min2.75 km——20 min50–100
Day 14SunLong run + stretch & core (20–30 min)32 min4.5 km——20 min50–100
▸Week 3Jul 27–Aug 2~17.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 15MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)22 min3.25 km—48 min20 min50–100
Day 16TueRest————20 min50–100
Day 17WedTempo Run — 10 min comfortably hard within session — Gym: Pull (back & biceps)22 min3.25 km—48 min20 min50–100
Day 18ThuCycle + Gym — full body——60 min48 min20 min50–100
Day 19FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min3 km—48 min20 min50–100
Day 20SatEasy run + stretch & core (20–30 min)20 min3 km——20 min50–100
Day 21SunLong run + stretch & core (20–30 min)36 min5 km——20 min50–100
▸Week 4Aug 3–9Recovery~14.2 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 22MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)18 min2.75 km—48 min20 min50–100
Day 23TueRest————20 min50–100
Day 24WedEasy Run — quality day eased this week — Gym: Pull (back & biceps)16 min2.5 km—48 min20 min50–100
Day 25ThuCycle + Gym — full body——60 min48 min20 min50–100
Day 26FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk16 min2.5 km—48 min20 min50–100
Day 27SatEasy run + stretch & core (20–30 min)16 min2.5 km——20 min50–100
Day 28SunLong run (cutback) + stretch & core (20–30 min)26 min4 km——20 min50–100
▸Week 5Aug 10–16~19 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 29MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)25 min3.5 km—48 min20 min50–100
Day 30TueRest————20 min50–100
Day 31WedInterval Run — 3×5 min tempo / 2 min easy — Gym: Pull (back & biceps)24 min3.5 km—48 min20 min50–100
Day 32ThuCycle + Gym — full body——60 min48 min20 min50–100
Day 33FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk20 min3 km—48 min20 min50–100
Day 34SatEasy run + stretch & core (20–30 min)20 min3 km——20 min50–100
Day 35SunLong run + stretch & core (20–30 min)42 min6 km——20 min50–100
▸Week 6Aug 17–23~16.8 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 36MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)25 min3.5 km—48 min20 min50–100
Day 37TueRest————20 min50–100
Day 38WedTempo Run — steady effort — Gym: Pull (back & biceps)24 min3.5 km—48 min20 min50–100
Day 39ThuCycle + Gym — full body——60 min48 min20 min50–100
Day 40FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk22 min3.25 km—48 min20 min50–100
Day 41SatCycle + Gym — full body——60 min48 min20 min50–100
Day 42SunLong run + stretch & core (20–30 min)46 min6.5 km——20 min50–100
▸Week 7Aug 24–30~18.2 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 43MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)28 min4 km—48 min20 min50–100
Day 44TueRest————20 min50–100
Day 45WedInterval Run — 5×3 min hard / 2 min easy (or hill repeats) — Gym: Pull (back & biceps)26 min4 km—48 min20 min50–100
Day 46ThuCycle + Gym — full body——60 min48 min20 min50–100
Day 47FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk22 min3.25 km—48 min20 min50–100
Day 48SatCycle + Gym — full body——60 min48 min20 min50–100
Day 49SunLong run + stretch & core (20–30 min)50 min7 km——20 min50–100
▸Week 8Aug 31–Sep 6Recovery~15.8 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 50MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min3 km—48 min20 min50–100
Day 51TueRest————20 min50–100
Day 52WedEasy Run — quality day eased this week — Gym: Pull (back & biceps)18 min2.75 km—48 min20 min50–100
Day 53ThuCycle + Gym — full body——60 min48 min20 min50–100
Day 54FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk18 min2.75 km—48 min20 min50–100
Day 55SatEasy run + stretch & core (20–30 min)18 min2.75 km——20 min50–100
Day 56SunLong run (cutback) + stretch & core (20–30 min)32 min4.5 km——20 min50–100
▸Week 9Sep 7–13~19 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 57MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)28 min4 km—48 min20 min50–100
Day 58TueRest————20 min50–100
Day 59WedTempo Run — steady effort — Gym: Pull (back & biceps)28 min4 km—48 min20 min50–100
Day 60ThuCycle + Gym — full body——60 min48 min20 min50–100
Day 61FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk24 min3.5 km—48 min20 min50–100
Day 62SatCycle + Gym — full body——60 min48 min20 min50–100
Day 63SunLong run + stretch & core (20–30 min)54 min7.5 km——20 min50–100
▸Week 10Sep 14–20Peak~19.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 64MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)28 min4 km—48 min20 min50–100
Day 65TueRest————20 min50–100
Day 66WedTempo Run — steady effort — Gym: Pull (back & biceps)26 min4 km—48 min20 min50–100
Day 67ThuCycle + Gym — full body——60 min48 min20 min50–100
Day 68FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk24 min3.5 km—48 min20 min50–100
Day 69SatCycle + Gym — full body——60 min48 min20 min50–100
Day 70SunPeak long run — kept 2 km short of race distance + stretch & core (20–30 min)58 min8 km——20 min50–100
▸Week 11Sep 21–27Taper~16.2 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 71MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)22 min3.25 km—48 min20 min50–100
Day 72TueRest————20 min50–100
Day 73WedEasy Run — easy + strides — Gym: Pull (back & biceps)20 min3 km—48 min20 min50–100
Day 74ThuCycle + Gym — full body——60 min48 min20 min50–100
Day 75FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk18 min2.75 km—48 min20 min50–100
Day 76SatEasy run + stretch & core (20–30 min)18 min2.75 km——20 min50–100
Day 77SunEasy run — pre-race easing + stretch & core (20–30 min)32 min4.5 km——20 min50–100
▸Week 12Sep 28–Oct 4Race week10 km race
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 78MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)20 min3 km—20 min20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance40 min6 km——20 min50–100
Day 80WedShakeout run — Gym: Pull (back & biceps)15 min1.5 km—20 min20 min50–100
Day 81ThuRest————20 min50–100
Day 82FriLight run — Gym: Legs & core + 20–30 min incline treadmill walk15 min2 km—20 min20 min50–100
Day 83SatRest — lay out kit, sleep early————20 min50–100
Day 84SunRACE DAY — 10K—10 km————

Miles 21K

21.1Kcontrolled finish
▸Week 1Jul 13–19~23.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 1MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)30 min4.5 km—50 min20 min50–100
Day 2TueRest————20 min50–100
Day 3WedTempo Run — steady effort — Gym: Pull (back & biceps)25 min4 km—50 min20 min50–100
Day 4ThuCycle + Gym — full body——60 min50 min20 min50–100
Day 5FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk22 min3.5 km—50 min20 min50–100
Day 6SatEasy run + stretch & core (20–30 min)25 min4 km——20 min50–100
Day 7SunLong run + stretch & core (20–30 min)50 min7.5 km——20 min50–100
▸Week 2Jul 20–26~26.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 8MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)30 min4.5 km—50 min20 min50–100
Day 9TueRest————20 min50–100
Day 10WedTempo Run — steady effort — Gym: Pull (back & biceps)30 min5 km—50 min20 min50–100
Day 11ThuCycle + Gym — full body——60 min50 min20 min50–100
Day 12FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk25 min4 km—50 min20 min50–100
Day 13SatEasy run + stretch & core (20–30 min)25 min4 km——20 min50–100
Day 14SunLong run + stretch & core (20–30 min)60 min9 km——20 min50–100
▸Week 3Jul 27–Aug 2~28.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 15MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)35 min5 km—50 min20 min50–100
Day 16TueRest————20 min50–100
Day 17WedTempo Run — 15 min comfortably hard within session — Gym: Pull (back & biceps)30 min5 km—50 min20 min50–100
Day 18ThuCycle + Gym — full body——60 min50 min20 min50–100
Day 19FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk25 min4 km—50 min20 min50–100
Day 20SatEasy run + stretch & core (20–30 min)25 min4 km——20 min50–100
Day 21SunLong run + stretch & core (20–30 min)70 min10.5 km——20 min50–100
▸Week 4Aug 3–9Recovery~23 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 22MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)28 min4 km—50 min20 min50–100
Day 23TueRest————20 min50–100
Day 24WedEasy Run — quality day eased this week — Gym: Pull (back & biceps)25 min4 km—50 min20 min50–100
Day 25ThuCycle + Gym — full body——60 min50 min20 min50–100
Day 26FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk25 min4 km—50 min20 min50–100
Day 27SatEasy run + stretch & core (20–30 min)25 min4 km——20 min50–100
Day 28SunLong run (cutback) + stretch & core (20–30 min)45 min7 km——20 min50–100
▸Week 5Aug 10–16~31.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 29MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)35 min5 km—50 min20 min50–100
Day 30TueRest————20 min50–100
Day 31WedInterval Run — 4×5 min tempo / 2 min easy — Gym: Pull (back & biceps)35 min5.5 km—50 min20 min50–100
Day 32ThuCycle + Gym — full body——60 min50 min20 min50–100
Day 33FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk28 min4.5 km—50 min20 min50–100
Day 34SatEasy run + stretch & core (20–30 min)28 min4.5 km——20 min50–100
Day 35SunLong run + stretch & core (20–30 min)80 min12 km——20 min50–100
▸Week 6Aug 17–23~29 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 36MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)37 min5.5 km—50 min20 min50–100
Day 37TueRest————20 min50–100
Day 38WedTempo Run — steady effort — Gym: Pull (back & biceps)35 min5.5 km—50 min20 min50–100
Day 39ThuCycle + Gym — full body——60 min50 min20 min50–100
Day 40FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk28 min4.5 km—50 min20 min50–100
Day 41SatCycle + Gym — full body——60 min50 min20 min50–100
Day 42SunLong run + stretch & core (20–30 min)90 min13.5 km——20 min50–100
▸Week 7Aug 24–30~32 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 43MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)40 min6 km—50 min20 min50–100
Day 44TueRest————20 min50–100
Day 45WedInterval Run — 6×3 min hard / 2 min easy (or hill repeats) — Gym: Pull (back & biceps)40 min6.5 km—50 min20 min50–100
Day 46ThuCycle + Gym — full body——60 min50 min20 min50–100
Day 47FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk30 min4.5 km—50 min20 min50–100
Day 48SatCycle + Gym — full body——60 min50 min20 min50–100
Day 49SunLong run + stretch & core (20–30 min)100 min15 km——20 min50–100
▸Week 8Aug 31–Sep 6Recovery~25.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 50MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)30 min4.5 km—50 min20 min50–100
Day 51TueRest————20 min50–100
Day 52WedEasy Run — quality day eased this week — Gym: Pull (back & biceps)25 min4 km—50 min20 min50–100
Day 53ThuCycle + Gym — full body——60 min50 min20 min50–100
Day 54FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk25 min4 km—50 min20 min50–100
Day 55SatEasy run + stretch & core (20–30 min)25 min4 km——20 min50–100
Day 56SunLong run (cutback) + stretch & core (20–30 min)60 min9 km——20 min50–100
▸Week 9Sep 7–13~34 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 57MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)40 min6 km—50 min20 min50–100
Day 58TueRest————20 min50–100
Day 59WedTempo Run — steady effort — Gym: Pull (back & biceps)40 min6.5 km—50 min20 min50–100
Day 60ThuCycle + Gym — full body——60 min50 min20 min50–100
Day 61FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk30 min4.5 km—50 min20 min50–100
Day 62SatCycle + Gym — full body——60 min50 min20 min50–100
Day 63SunLong run + stretch & core (20–30 min)110 min17 km——20 min50–100
▸Week 10Sep 14–20Peak~35 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 64MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)40 min6 km—50 min20 min50–100
Day 65TueRest————20 min50–100
Day 66WedTempo Run — steady effort — Gym: Pull (back & biceps)35 min5.5 km—50 min20 min50–100
Day 67ThuCycle + Gym — full body——60 min50 min20 min50–100
Day 68FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk30 min4.5 km—50 min20 min50–100
Day 69SatCycle + Gym — full body——60 min50 min20 min50–100
Day 70SunPeak long run — kept 2 km short of race distance + stretch & core (20–30 min)124 min19 km——20 min50–100
▸Week 11Sep 21–27Taper~23.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 71MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)30 min4.5 km—50 min20 min50–100
Day 72TueRest————20 min50–100
Day 73WedEasy Run — easy + strides — Gym: Pull (back & biceps)25 min4 km—50 min20 min50–100
Day 74ThuCycle + Gym — full body——60 min50 min20 min50–100
Day 75FriEasy run + stretch & core (20–30 min) — Gym: Legs & core + 20–30 min incline treadmill walk25 min4 km—50 min20 min50–100
Day 76SatEasy run + stretch & core (20–30 min)25 min4 km——20 min50–100
Day 77SunEasy run — pre-race easing + stretch & core (20–30 min)45 min7 km——20 min50–100
▸Week 12Sep 28–Oct 4Race week21.1 km race
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 78MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)28 min4 km—20 min20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance85 min13 km——20 min50–100
Day 80WedShakeout run — Gym: Pull (back & biceps)15 min2 km—20 min20 min50–100
Day 81ThuRest————20 min50–100
Day 82FriLight run — Gym: Legs & core + 20–30 min incline treadmill walk20 min3 km—20 min20 min50–100
Day 83SatRest — lay out kit, sleep early————20 min50–100
Day 84SunRACE DAY — half marathon—21.1 km————

Monk Pace

21.1Kstronger, sharper finish
▸Week 1Jul 13–19~37 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 1MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)40 min6.5 km—55 min20 min50–100
Day 2TueRest————20 min50–100
Day 3WedInterval Run — 6×3 min hard / 2 min easy — Gym: Pull (back & biceps)40 min7 km—55 min20 min50–100
Day 4ThuCycle + Gym — full body——60 min55 min20 min50–100
Day 5FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk30 min5 km—55 min20 min50–100
Day 6SatRecovery run + stretch & core (20–30 min)40 min6.5 km——20 min50–100
Day 7SunLong run + stretch & core (20–30 min)70 min12 km——20 min50–100
▸Week 2Jul 20–26~40 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 8MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)40 min6.5 km—55 min20 min50–100
Day 9TueRest————20 min50–100
Day 10WedInterval Run — 6×4 min hard / 2 min easy — Gym: Pull (back & biceps)45 min8 km—55 min20 min50–100
Day 11ThuCycle + Gym — full body——60 min55 min20 min50–100
Day 12FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk30 min5 km—55 min20 min50–100
Day 13SatRecovery run + stretch & core (20–30 min)40 min6.5 km——20 min50–100
Day 14SunLong run + stretch & core (20–30 min)80 min14 km——20 min50–100
▸Week 3Jul 27–Aug 2~44 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 15MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)45 min7.5 km—55 min20 min50–100
Day 16TueRest————20 min50–100
Day 17WedHill Repeats — 5×2 min — Gym: Pull (back & biceps)35 min6 km—55 min20 min50–100
Day 18ThuCycle + Gym — full body——60 min55 min20 min50–100
Day 19FriTempo Run — continuous — Gym: Legs & core + 20–30 min incline treadmill walk40 min7.5 km—55 min20 min50–100
Day 20SatRecovery run + stretch & core (20–30 min)45 min7.5 km——20 min50–100
Day 21SunLong run + stretch & core (20–30 min)90 min15.5 km——20 min50–100
▸Week 4Aug 3–9Recovery~27.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 22MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)30 min5 km—55 min20 min50–100
Day 23TueRest————20 min50–100
Day 24WedEasy Run — quality day eased this week — Gym: Pull (back & biceps)25 min4 km—55 min20 min50–100
Day 25ThuCycle + Gym — full body——60 min55 min20 min50–100
Day 26FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk25 min4 km—55 min20 min50–100
Day 27SatRecovery run + stretch & core (20–30 min)30 min5 km——20 min50–100
Day 28SunLong run (cutback) + stretch & core (20–30 min)55 min9.5 km——20 min50–100
▸Week 5Aug 10–16~44.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 29MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)45 min7.5 km—55 min20 min50–100
Day 30TueRest————20 min50–100
Day 31WedInterval Run — 8×3 min hard / 90 sec easy — Gym: Pull (back & biceps)45 min8 km—55 min20 min50–100
Day 32ThuCycle + Gym — full body——60 min55 min20 min50–100
Day 33FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk30 min5 km—55 min20 min50–100
Day 34SatRecovery run + stretch & core (20–30 min)45 min7.5 km——20 min50–100
Day 35SunLong run + stretch & core (20–30 min)95 min16.5 km——20 min50–100
▸Week 6Aug 17–23~39 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 36MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)45 min7.5 km—55 min20 min50–100
Day 37TueRest————20 min50–100
Day 38WedHill Repeats — 6×2 min — Gym: Pull (back & biceps)35 min6 km—55 min20 min50–100
Day 39ThuCycle + Gym — full body——60 min55 min20 min50–100
Day 40FriTempo Run — continuous — Gym: Legs & core + 20–30 min incline treadmill walk45 min8.5 km—55 min20 min50–100
Day 41SatCycle + Gym — full body——60 min55 min20 min50–100
Day 42SunLong run + stretch & core (20–30 min)100 min17 km——20 min50–100
▸Week 7Aug 24–30~40.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 43MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)47 min8 km—55 min20 min50–100
Day 44TueRest————20 min50–100
Day 45WedHill Repeats — 10×2 min — Gym: Pull (back & biceps)50 min8.5 km—55 min20 min50–100
Day 46ThuCycle + Gym — full body——60 min55 min20 min50–100
Day 47FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk35 min6 km—55 min20 min50–100
Day 48SatCycle + Gym — full body——60 min55 min20 min50–100
Day 49SunLong run + stretch & core (20–30 min)105 min18 km——20 min50–100
▸Week 8Aug 31–Sep 6Recovery~33 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 50MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)35 min6 km—55 min20 min50–100
Day 51TueRest————20 min50–100
Day 52WedEasy Run — quality day eased this week — Gym: Pull (back & biceps)30 min5 km—55 min20 min50–100
Day 53ThuCycle + Gym — full body——60 min55 min20 min50–100
Day 54FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk30 min5 km—55 min20 min50–100
Day 55SatRecovery run + stretch & core (20–30 min)35 min6 km——20 min50–100
Day 56SunLong run (cutback) + stretch & core (20–30 min)65 min11 km——20 min50–100
▸Week 9Sep 7–13~42 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 57MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)50 min8.5 km—55 min20 min50–100
Day 58TueRest————20 min50–100
Day 59WedInterval Run — 5×4 min goal race pace / 2 min easy — Gym: Pull (back & biceps)40 min7 km—55 min20 min50–100
Day 60ThuCycle + Gym — full body——60 min55 min20 min50–100
Day 61FriProgression Run — building to race pace — Gym: Legs & core + 20–30 min incline treadmill walk45 min8.5 km—55 min20 min50–100
Day 62SatCycle + Gym — full body——60 min55 min20 min50–100
Day 63SunLong run + stretch & core (20–30 min)105 min18 km——20 min50–100
▸Week 10Sep 14–20Peak~41.5 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 64MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)50 min8.5 km—55 min20 min50–100
Day 65TueRest————20 min50–100
Day 66WedInterval Run — 5×5 min goal race pace / 2 min easy — Gym: Pull (back & biceps)45 min8 km—55 min20 min50–100
Day 67ThuCycle + Gym — full body——60 min55 min20 min50–100
Day 68FriEasy Run — quality day eased this week — Gym: Legs & core + 20–30 min incline treadmill walk35 min6 km—55 min20 min50–100
Day 69SatCycle + Gym — full body——60 min55 min20 min50–100
Day 70SunPeak long run — kept 2 km short of race distance + stretch & core (20–30 min)112 min19 km——20 min50–100
▸Week 11Sep 21–27Taper~29 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 71MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)35 min6 km—55 min20 min50–100
Day 72TueRest————20 min50–100
Day 73WedInterval Run — 4×3 min race pace / 2 min easy — Gym: Pull (back & biceps)30 min5 km—55 min20 min50–100
Day 74ThuCycle + Gym — full body——60 min55 min20 min50–100
Day 75FriTempo Run — at race pace — Gym: Legs & core + 20–30 min incline treadmill walk20 min4 km—55 min20 min50–100
Day 76SatRecovery run + stretch & core (20–30 min)35 min6 km——20 min50–100
Day 77SunEasy run — pre-race easing + stretch & core (20–30 min)50 min8 km——20 min50–100
▸Week 12Sep 28–Oct 4Race week21.1 km race
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 78MonRecovery run + stretch & core (20–30 min) — Gym: Push (chest, shoulders & triceps)30 min5 km—20 min20 min50–100
Day 79TueDress-rehearsal run — 60% of race distance75 min13 km——20 min50–100
Day 80WedShakeout run — Gym: Pull (back & biceps)15 min2.5 km—20 min20 min50–100
Day 81ThuRest————20 min50–100
Day 82FriLight run — Gym: Legs & core + 20–30 min incline treadmill walk20 min3 km—20 min20 min50–100
Day 83SatRest — lay out kit, sleep early————20 min50–100
Day 84SunRACE DAY — half marathon—21.1 km————

Track 5 — Run + Yoga + Gym — Team Red

The same daily running-and-gym hybrid as Team Saffron, built for people who don't have cycling access. Every slot that would have been a cycle ride here is a run instead, so the weekly running volume runs a bit higher than Team Saffron's. Gym sessions run 55–65 minutes for paired muscle groups and 65 minutes for the standalone legs day (which also includes a 20–30 min incline treadmill walk). Tuesday is a full rest day, same as every other track.

Team Red

21.1Krun + gym + yoga, no cycling
▸Week 1Jul 13–19~34 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 1MonChest & triceps36 min6 km60 min20 min50–100
Day 2TueRest———20 min50–100
Day 3WedBack & biceps30 min5 km60 min20 min50–100
Day 4ThuShoulders & core30 min5 km55 min20 min50–100
Day 5FriLegs — gym only + 20–30 min incline treadmill walk——65 min20 min50–100
Day 6SatFull body / conditioning48 min8 km55 min20 min50–100
Day 7SunExtra run + stretch & core (20–30 min)60 min10 km—20 min50–100
▸Week 2Jul 20–26~35 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 8MonChest & triceps36 min6 km60 min20 min50–100
Day 9TueRest———20 min50–100
Day 10WedBack & biceps30 min5 km60 min20 min50–100
Day 11ThuShoulders & core30 min5 km55 min20 min50–100
Day 12FriLegs — gym only + 20–30 min incline treadmill walk——65 min20 min50–100
Day 13SatFull body / conditioning48 min8 km55 min20 min50–100
Day 14SunExtra run + stretch & core (20–30 min)66 min11 km—20 min50–100
▸Week 3Jul 27–Aug 2~40 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 15MonChest & triceps42 min7 km60 min20 min50–100
Day 16TueRest———20 min50–100
Day 17WedBack & biceps36 min6 km60 min20 min50–100
Day 18ThuShoulders & core36 min6 km55 min20 min50–100
Day 19FriLegs — gym only + 20–30 min incline treadmill walk——65 min20 min50–100
Day 20SatFull body / conditioning54 min9 km55 min20 min50–100
Day 21SunExtra run + stretch & core (20–30 min)72 min12 km—20 min50–100
▸Week 4Aug 3–9Recovery~27 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 22MonChest & triceps30 min5 km45 min20 min50–100
Day 23TueRest———20 min50–100
Day 24WedBack & biceps24 min4 km45 min20 min50–100
Day 25ThuShoulders & core24 min4 km40 min20 min50–100
Day 26FriLegs — gym only + 20–30 min incline treadmill walk——25 min20 min50–100
Day 27SatFull body / conditioning36 min6 km40 min20 min50–100
Day 28SunExtra run + stretch & core (20–30 min)48 min8 km—20 min50–100
▸Week 5Aug 10–16~41 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 29MonChest & triceps42 min7 km60 min20 min50–100
Day 30TueRest———20 min50–100
Day 31WedBack & biceps36 min6 km60 min20 min50–100
Day 32ThuShoulders & core36 min6 km55 min20 min50–100
Day 33FriLegs — gym only + 20–30 min incline treadmill walk——65 min20 min50–100
Day 34SatFull body / conditioning54 min9 km55 min20 min50–100
Day 35SunExtra run + stretch & core (20–30 min)78 min13 km—20 min50–100
▸Week 6Aug 17–23~43 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 36MonChest & triceps48 min8 km60 min20 min50–100
Day 37TueRest———20 min50–100
Day 38WedBack & biceps36 min6 km60 min20 min50–100
Day 39ThuShoulders & core36 min6 km55 min20 min50–100
Day 40FriLegs — gym only + 20–30 min incline treadmill walk——65 min20 min50–100
Day 41SatFull body / conditioning60 min10 km55 min20 min50–100
Day 42SunExtra run + stretch & core (20–30 min)78 min13 km—20 min50–100
▸Week 7Aug 24–30~46 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 43MonChest & triceps48 min8 km60 min20 min50–100
Day 44TueRest———20 min50–100
Day 45WedBack & biceps42 min7 km60 min20 min50–100
Day 46ThuShoulders & core42 min7 km55 min20 min50–100
Day 47FriLegs — gym only + 20–30 min incline treadmill walk——65 min20 min50–100
Day 48SatFull body / conditioning60 min10 km55 min20 min50–100
Day 49SunExtra run + stretch & core (20–30 min)84 min14 km—20 min50–100
▸Week 8Aug 31–Sep 6Recovery~32 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 50MonChest & triceps36 min6 km45 min20 min50–100
Day 51TueRest———20 min50–100
Day 52WedBack & biceps30 min5 km45 min20 min50–100
Day 53ThuShoulders & core30 min5 km40 min20 min50–100
Day 54FriLegs — gym only + 20–30 min incline treadmill walk——25 min20 min50–100
Day 55SatFull body / conditioning42 min7 km40 min20 min50–100
Day 56SunExtra run + stretch & core (20–30 min)54 min9 km—20 min50–100
▸Week 9Sep 7–13~47 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 57MonChest & triceps48 min8 km60 min20 min50–100
Day 58TueRest———20 min50–100
Day 59WedBack & biceps42 min7 km60 min20 min50–100
Day 60ThuShoulders & core42 min7 km55 min20 min50–100
Day 61FriLegs — gym only + 20–30 min incline treadmill walk——65 min20 min50–100
Day 62SatFull body / conditioning60 min10 km55 min20 min50–100
Day 63SunExtra run + stretch & core (20–30 min)90 min15 km—20 min50–100
▸Week 10Sep 14–20Peak~48 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 64MonChest & triceps48 min8 km60 min20 min50–100
Day 65TueRest———20 min50–100
Day 66WedBack & biceps42 min7 km60 min20 min50–100
Day 67ThuShoulders & core42 min7 km55 min20 min50–100
Day 68FriLegs — gym only + 20–30 min incline treadmill walk——65 min20 min50–100
Day 69SatFull body / conditioning66 min11 km55 min20 min50–100
Day 70SunExtra run + stretch & core (20–30 min)90 min15 km—20 min50–100
▸Week 11Sep 21–27Taper~30 km running this week
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 71MonChest & triceps36 min6 km45 min20 min50–100
Day 72TueRest———20 min50–100
Day 73WedBack & biceps30 min5 km40 min20 min50–100
Day 74ThuShoulders & core30 min5 km40 min20 min50–100
Day 75FriLegs — gym only + 20–30 min incline treadmill walk——20 min20 min50–100
Day 76SatFull body / conditioning42 min7 km40 min20 min50–100
Day 77SunEasy run — pre-race easing + stretch & core (20–30 min)40 min7 km—20 min50–100
▸Week 12Sep 28–Oct 4Race week21.1 km race
DayFocusRun (min)Min. distanceGym (min)Yoga (min)Crunches
Day 78MonChest & triceps — light24 min4 km30 min20 min50–100
Day 79TueRest———20 min50–100
Day 80WedDress-rehearsal run — 60% of race distance75 min13 km—20 min50–100
Day 81ThuRest———20 min50–100
Day 82FriLight run20 min3 km—20 min50–100
Day 83SatRest — lay out kit, sleep early———20 min50–100
Day 84SunRACE DAY — half marathon—21.1 km———

Track 6 — Run + Yoga + Gym + Cycling — Team Saffron

Built for those already living daily running and daily gym training. Cycling is a required part of the week here, not an optional swap — at least 2 sessions a week, up to 3 in higher-volume weeks, each a genuine 60-minute ride paired with gym, standing in for a run day rather than sitting alongside it. Gym sessions run 55–65 minutes for paired muscle groups and 65 minutes for the standalone legs day (which also includes a 20–30 min incline treadmill walk). Tuesday is a full rest day, same as every other track.

Team Saffron

21.1Krun + gym + yoga + cycling
▸Week 1Jul 13–19~21 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 1MonChest & triceps36 min6 km—60 min20 min50–100
Day 2TueRest————20 min50–100
Day 3WedCycle + Gym — Back & biceps——60 min60 min20 min50–100
Day 4ThuShoulders & core30 min5 km—55 min20 min50–100
Day 5FriLegs — gym only + 20–30 min incline treadmill walk———65 min20 min50–100
Day 6SatCycle + Gym — Full body / conditioning——60 min55 min20 min50–100
Day 7SunExtra run + stretch & core (20–30 min)60 min10 km——20 min50–100
▸Week 2Jul 20–26~22 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 8MonChest & triceps36 min6 km—60 min20 min50–100
Day 9TueRest————20 min50–100
Day 10WedCycle + Gym — Back & biceps——60 min60 min20 min50–100
Day 11ThuShoulders & core30 min5 km—55 min20 min50–100
Day 12FriLegs — gym only + 20–30 min incline treadmill walk———65 min20 min50–100
Day 13SatCycle + Gym — Full body / conditioning——60 min55 min20 min50–100
Day 14SunExtra run + stretch & core (20–30 min)66 min11 km——20 min50–100
▸Week 3Jul 27–Aug 2~25 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 15MonChest & triceps42 min7 km—60 min20 min50–100
Day 16TueRest————20 min50–100
Day 17WedCycle + Gym — Back & biceps——60 min60 min20 min50–100
Day 18ThuShoulders & core36 min6 km—55 min20 min50–100
Day 19FriLegs — gym only + 20–30 min incline treadmill walk———65 min20 min50–100
Day 20SatCycle + Gym — Full body / conditioning——60 min55 min20 min50–100
Day 21SunExtra run + stretch & core (20–30 min)72 min12 km——20 min50–100
▸Week 4Aug 3–9Recovery~17 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 22MonChest & triceps30 min5 km—45 min20 min50–100
Day 23TueRest————20 min50–100
Day 24WedCycle + Gym — Back & biceps——60 min45 min20 min50–100
Day 25ThuShoulders & core24 min4 km—40 min20 min50–100
Day 26FriLegs — gym only + 20–30 min incline treadmill walk———25 min20 min50–100
Day 27SatCycle + Gym — Full body / conditioning——60 min40 min20 min50–100
Day 28SunExtra run + stretch & core (20–30 min)48 min8 km——20 min50–100
▸Week 5Aug 10–16~26 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 29MonChest & triceps42 min7 km—60 min20 min50–100
Day 30TueRest————20 min50–100
Day 31WedCycle + Gym — Back & biceps——60 min60 min20 min50–100
Day 32ThuShoulders & core36 min6 km—55 min20 min50–100
Day 33FriLegs — gym only + 20–30 min incline treadmill walk———65 min20 min50–100
Day 34SatCycle + Gym — Full body / conditioning——60 min55 min20 min50–100
Day 35SunExtra run + stretch & core (20–30 min)78 min13 km——20 min50–100
▸Week 6Aug 17–23~19 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 36MonCycle + Gym — Chest & triceps——60 min8 min20 min50–100
Day 37TueRest————20 min50–100
Day 38WedCycle + Gym — Back & biceps——60 min60 min20 min50–100
Day 39ThuShoulders & core36 min6 km—55 min20 min50–100
Day 40FriLegs — gym only + 20–30 min incline treadmill walk———65 min20 min50–100
Day 41SatCycle + Gym — Full body / conditioning——60 min55 min20 min50–100
Day 42SunExtra run + stretch & core (20–30 min)78 min13 km——20 min50–100
▸Week 7Aug 24–30~21 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 43MonCycle + Gym — Chest & triceps——60 min8 min20 min50–100
Day 44TueRest————20 min50–100
Day 45WedCycle + Gym — Back & biceps——60 min60 min20 min50–100
Day 46ThuShoulders & core42 min7 km—55 min20 min50–100
Day 47FriLegs — gym only + 20–30 min incline treadmill walk———65 min20 min50–100
Day 48SatCycle + Gym — Full body / conditioning——60 min55 min20 min50–100
Day 49SunExtra run + stretch & core (20–30 min)84 min14 km——20 min50–100
▸Week 8Aug 31–Sep 6Recovery~20 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 50MonChest & triceps36 min6 km—45 min20 min50–100
Day 51TueRest————20 min50–100
Day 52WedCycle + Gym — Back & biceps——60 min45 min20 min50–100
Day 53ThuShoulders & core30 min5 km—40 min20 min50–100
Day 54FriLegs — gym only + 20–30 min incline treadmill walk———25 min20 min50–100
Day 55SatCycle + Gym — Full body / conditioning——60 min40 min20 min50–100
Day 56SunExtra run + stretch & core (20–30 min)54 min9 km——20 min50–100
▸Week 9Sep 7–13~22 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 57MonCycle + Gym — Chest & triceps——60 min8 min20 min50–100
Day 58TueRest————20 min50–100
Day 59WedCycle + Gym — Back & biceps——60 min60 min20 min50–100
Day 60ThuShoulders & core42 min7 km—55 min20 min50–100
Day 61FriLegs — gym only + 20–30 min incline treadmill walk———65 min20 min50–100
Day 62SatCycle + Gym — Full body / conditioning——60 min55 min20 min50–100
Day 63SunExtra run + stretch & core (20–30 min)90 min15 km——20 min50–100
▸Week 10Sep 14–20Peak~22 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 64MonCycle + Gym — Chest & triceps——60 min8 min20 min50–100
Day 65TueRest————20 min50–100
Day 66WedCycle + Gym — Back & biceps——60 min60 min20 min50–100
Day 67ThuShoulders & core42 min7 km—55 min20 min50–100
Day 68FriLegs — gym only + 20–30 min incline treadmill walk———65 min20 min50–100
Day 69SatCycle + Gym — Full body / conditioning——60 min55 min20 min50–100
Day 70SunExtra run + stretch & core (20–30 min)90 min15 km——20 min50–100
▸Week 11Sep 21–27Taper~18 km running this week
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 71MonChest & triceps36 min6 km—45 min20 min50–100
Day 72TueRest————20 min50–100
Day 73WedCycle + Gym — Back & biceps——60 min40 min20 min50–100
Day 74ThuShoulders & core30 min5 km—40 min20 min50–100
Day 75FriLegs — gym only + 20–30 min incline treadmill walk———20 min20 min50–100
Day 76SatCycle + Gym — Full body / conditioning——60 min40 min20 min50–100
Day 77SunEasy run — pre-race easing + stretch & core (20–30 min)40 min7 km——20 min50–100
▸Week 12Sep 28–Oct 4Race week21.1 km race
DayFocusRun (min)Min. distanceCycle (min)Gym (min)Yoga (min)Crunches
Day 78MonChest & triceps — light24 min4 km—30 min20 min50–100
Day 79TueRest————20 min50–100
Day 80WedDress-rehearsal run — 60% of race distance75 min13 km——20 min50–100
Day 81ThuRest————20 min50–100
Day 82FriLight run20 min3 km——20 min50–100
Day 83SatRest — lay out kit, sleep early————20 min50–100
Day 84SunRACE DAY — half marathon—21.1 km————