Weekly Schedule: 3 run days, 2 rest days.

• Monday: Cross-training (45-60 mins.)
• Tuesday: Run
• Wednesday: Rest Day
• Thursday: Run
• Friday: Stretch + Strength Training (45-60 mins.)
• Saturday: Rest Day
• Sunday: Run

13-week: incremental distance increase

• Week 1: 4km, 4.5km, 5km
• Week 2: 4.5km, 5km, 5.5km
• Week 3: 5km, 5.5km, 6km - EARLY BIRD DEADLINE
• Week 4: 5km, 5.5km, 6km
• Week 5: 5.5km, 6km, 7km
• Week 6: 6km, 7km, 7.5km
• Week 7: 7km, 7.5km, 8km
• Week 8: 7km, 7.5km, 8km
• Week 9: 7.5km, 8km, 8.5km
• Week 10: 8km, 8.5km, 9km
• Week 11: 8.5km, 9km, 9.5km
• Week 12: 8.5km, 9km, 9.5km
• Week 13: 9km, 9.5km, 10km
• Week 14 - Race Day