Training Schedule and Record Sheet

Running pace: approx. 8-8½ min/mile for Steady (S); 7-7½ min/mile for Fast (F)


Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	Aim	Aim	Aim	Aim	Aim	Aim	Aim
1	10min walk/run	Rest	Circ. Prog.1	Rest	15 min walk/run	Rest	Circ. Prog.1
2	Rest	15min run(S)	Rest	Circ. Prog.2	Rest	20min run(S)	Circ. Prog.2
3	Rest	20min run(F)	Circ. Prog.2	Rest	20min run(S)	Circ. Prog.2	Rest
4	20min run(S)	Circ. Prog.2	Rest	20min run(F)	Rest	Circ. Prog.3	20min run(F)
5	Rest	Circ. Prog.3	25min run(S)	Rest	Circ. Prog.3	Rest	30min run(S)
6	Rest	Circ. Prog.4	Rest	30min run(F)	Circ. Prog.4	Rest	30min run(S)
7	Circ. Prog.4	Rest	20min run(S)	Circ. Prog.4	Rest	30min run(F)	Circ. Prog.4
8	Rest	Circ. Prog.5	30min run(F)	Circ. Prog.5	Rest	20min run(S)	Circ. Prog.5
9	30min run(S)	Rest	Circ. Prog.5	Rest	40min run(S)	Circ. Prog.5	Rest
10	40min run(S)	Circ. Prog.5	30min run(F)	Rest	20min run(S)	Circ. Prog.6	Rest
11	40min run(S)	Circ. Prog.6	20min run(F)	Circ. Prog.6	Rest	40min run (S)	Circ. prog.6
12	Rest	40min run(S)	Circ. Prog.6	30min run(F)	Circ. Prog.6	Rest	20min run(S)