|| 5k to half marathon ||
Let’s do this!
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | 4 km (2.5 miles) | Strength & Mobility exercises | 3 km (1.9 miles) | Rest | Strength & Mobility exercises | 5 km (3.1 miles) | Rest |
| 2 | 4 km (2.5 miles) | Strength & Mobility exercises | 3 km (1.9 miles) | Rest | Strength & Mobility exercises | 6 km (3.7 miles) | Rest |
| 3 | 4 km (2.5 miles) | Strength & Mobility exercises | 3 km (1.9 miles) | Rest | Strength & Mobility exercises | 7 km (4.3 miles) | Rest |
| 4 | 4 km (2.5 miles) | Strength & Mobility exercises | 3 km (1.9 miles) | Rest | Strength & Mobility exercises | 8 km (5 miles) | Rest |
| 5 | 4 km (2.5 miles) | Strength & Mobility exercises | 3 km (1.9 miles) | Rest | Strength & Mobility exercises | 9 km (5.6 miles) | Rest |
| 6 | 5 km (3.1 miles) | Strength & Mobility exercises | 4 km (2.5 miles) | Rest | Strength & Mobility exercises | 7 km (4.3 miles) | Rest |
| 7 | 5 km (3.1 miles) | Strength & Mobility exercises | 5 km (3.1 miles) | Rest | Strength & Mobility exercises | 8 km (5 miles) | Rest |
| 8 | 5 km (3.1 miles) | Strength & Mobility exercises | 5 km (3.1 miles) | Rest | Strength & Mobility exercises | 9 km (5.6 miles) | Rest |
| 9 | 5 km (3.1 miles) | Strength & Mobility exercises | 4 km (2.5 miles) | Rest | Rest | 10 km (6.2 miles) | Rest |
| 10 | Rest | Strength & Mobility exercises | 2 km (1.2 miles) | 5 km (3.1 miles) | Strength & Mobility exercises | 9 km (5.6 miles) | Rest |
| 11 | 6 km (3.7 miles) | Strength & Mobility exercises | 2 km (1.2 miles) | 4 km (2.5 miles) | Strength & Mobility exercises | 10 km (6.2 miles) | Rest |
| 12 | 6 km (3.7 miles) | Strength & Mobility exercises | 2 km (1.2 miles) | 4 km (2.5 miles) | Strength & Mobility exercises | 10 km (6.2 miles) | Rest |
| 13 | 7 km (4.3 miles) | Strength & Mobility exercises | 2 km (1.2 miles) | 5 km (3.1 miles) | Strength & Mobility exercises | 11 km (6.8 miles) | Rest |
| 14 | 7 km (4.3 miles) | Strength & Mobility exercises | 2 km (1.2 miles) | 6 km (3.7 miles) | Strength & Mobility exercises | 6 km (3.7 miles) | Rest |
| 15 | 6 km (3.7 miles) | Strength & Mobility exercises | 3 km (1.9 miles) | 7 km (4.3 miles) | Strength & Mobility exercises | 12 km (7.5 miles) | Rest |
| 16 | 7 km (4.3 miles) | Strength & Mobility exercises | 3 km (1.9 miles) | 7 km (4.3 miles) | Strength & Mobility exercises | 12 km (7.5 miles) | Rest |
| 17 | 6 km (3.7 miles) | Strength & Mobility exercises | 3 km (1.9 miles) | 5 km (3.1 miles) | Strength & Mobility exercises | 13 km (8.1 miles) | Rest |
| 18 | 7 km (4.3 miles) | Strength & Mobility exercises | 3 km (1.9 miles) | 7 km (4.3 miles) | Strength & Mobility exercises | 13 km (8.1 miles)Rest | |
| 19 | 8 km (5 miles) | Strength & Mobility exercises | 3 km (1.9 miles) | 7 km (4.3 miles) | Strength & Mobility exercises | 14 km (8.7 miles) | Rest |
| 20 | 6 km (3.7 miles) | Strength & Mobility exercises | 7 km (4.3 miles) | Rest | Strength & Mobility exercises | 15 km (9.3 miles) | Rest |
| 21 | 3 km (1.9 miles) | Strength & Mobility exercises | 8 km (5 miles) | Rest | Strength & Mobility exercises | 16 km (10 miles) | Rest |
| 22 | 3 km (1.9 miles) | Strength & Mobility exercises | 9 km (5.6 miles) | Rest | Strength & Mobility exercises | 10 km (6.2 miles) | Rest |
| 23 | 5 km (3.1 miles) | Strength & Mobility exercises | 6 km (3.7 miles) | 6 km (3.7 miles) | Strength & Mobility exercises | 16 km (10 miles) | Rest |
| 24 | 6 km (3.7 miles) | Strength & Mobility exercises | 8 km (5 miles) | 8 km (5 miles) | Strength & Mobility exercises | 18 km (11.2 miles) | Rest |
| 25 | 6 km (3.7 miles) | Strength & Mobility exercises | 8 km (5 miles) | 8 km (5 miles) | Strength & Mobility exercises | 14 km (8.7 miles) | Rest |
| 26 | 8 km (5 miles) | Strength & Mobility exercises | 10 km (6.2 miles) | Rest | Rest | 21 km (13.1 miles) | Rest |