| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 2 mi run | 2 mi cross | 3 mi run | Rest | 20 min cross | 3 mi run |
| 2 | Rest | 3 mi run | 2 mi run | 3 mi run | Rest | 25 min cross | 4 mi run |
| 3 | Rest | 3.5 mi run | 2 mi run | 3.5 mi run | Rest | 40 min cross | 5 mi run |
| 4 | Rest | 4 mi run | 2 mi run | 4 mi run | Rest | 45 min cross | 5 mi run |
| 5 | Rest | 4 mi run | 3 mi run | 4 mi run | Rest | 50 min cross | 6 mi run |
| 6 | Rest | 4.5 mi run | 3 mi run | 4.5 mi run | Rest | 55 min cross | 7 mi run |
| 7 | Rest | 5 mi run | 3 mi run | 5 mi run | Rest | 60 min cross | 8 mi run |
| 8 | Rest | 3 mi easy | 2 mi easy | Rest | Rest | 2 mi shakeout | Race Day! |
"Your only limit is the one you place on yourself."
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