WEEK 13 WEEK 14

WEEK 14

WEEK 13

DAY 1

DAY 2

DAY 3

1 hour jog; 30” hill intervals (x12) NOTES:

DAY 5

40 minute jog; 20 minute run

NOTES:

NOTES:

1 hour jog 30” hill intervals NOTES:

DAY 4

NOTES:

NOTES:

NOTES:

DAY 7

180 minute run NOTES:

40 minute jog 25 minute run

NOTES:

DAY 6

NOTES:

NOTES:

120 minute run NOTES:

NOTES:

NOTES:

RUNNING

STRENGTH TRAINING

STRETCHING

REST

Boosts endurance and

Running in sand and running in water

Glute muscles

Promotes your long-term

overall wellness

strength gain