WEEK
M
Tu
W
Th
F
Sa
Su
1

5 min warm-up
2 sets of 5x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 32 min

5 min warm-up
6x2:30 hard
(30 sec easy recovery)
5 min cooldown

Total workout = 28 min

5 min warm-up
5 min stretching
30 min steady
30-45 min
flexibility

5 min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
5 min cooldown

Total workout = 32 min

5 min warm-up
4x5min hard
(1 min easy recovery)
5 min cooldown

Total workout = 34 min

30 min other cross-training or rest
2
5 min warm-up
2 sets of 6x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 36 min

5 min warm-up
7x2:30 hard
(30 sec easy recovery)
5 min cooldown

Total workout = 31 min

5 min warm-up
5 min stretching
35 min steady
30-45 min
flexibility

5 min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
5 min cooldown

Total workout = 32 min

5 min warm-up
5x5min hard
(1 min easy recovery)
5 min cooldown

Total workout = 40 min

35 min other cross-training or rest
3
5 min warm-up
2 sets of 7x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 40 min

5 min warm-up
8x2:30 hard
(30 sec easy recovery)
5 min cooldown

Total workout = 34 min

5 min warm-up
5 min stretching
40 min steady
30-45 min
flexibility
5 min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
5 min cooldown

Total workout = 32 min

5 min warm-up
6x5min hard
(1 min easy recovery)
5 min cooldown

Total workout = 46 min

40 min other cross-training or rest
4
5 min warm-up
2 sets of 8x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 44 min

5 min warm-up
9x2:30 hard
(30 sec easy recovery)
5 min cooldown

Total workout = 37 min

5 min warm-up
5 min stretching
45 min steady
30-45 min
flexibility
5 min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
5 min cooldown

Total workout = 37 min

5 min warm-up
7x5min hard
(1 min easy recovery)
5 min cooldown

Total workout = 52 min

45 min other cross-training or rest
5
5 min warm-up
2 sets of 9x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 48 min

5 min warm-up
2 sets of 5x2:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 42 min

5 min warm-up
5 min stretching
50 min steady
30-45 min
flexibility
5 min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
5 min cooldown

Total workout = 37 min

5 min warm-up
8x5min hard
(1 min easy recovery)
5 min cooldown

Total workout = 58 min

50 min other cross-training or rest
6
5 min warm-up
2 sets of 10x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 52 min

5 min warm-up
1 set of 6x2:30 hard
1 set of 5x2:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 45 min

5 min warm-up
5 min stretching
55 min steady
30-45 min
flexibility
5 min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
5 min cooldown

Total workout = 37 min

5 min warm-up
8x5min hard
(1 min easy recovery)
5x45 sec hard
(15 sec easy recovery)
5 min cooldown

Total workout = 63 min

55 min other cross-training or rest
7
5 min warm-up
3 sets of 7x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 56 min

5 min warm-up
2 sets of 6x2:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 48 min

5 min warm-up
5 min stretching
60 min steady
30-45 min
flexibility
5 min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 5 min hard, 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
5 min cooldown

Total workout = 43 min

5 min warm-up
8x5min hard
(1 min easy recovery)
10x45 sec hard
(15 sec recovery)
5 min cooldown

Total workout = 68 min

60 min other cross-training or rest
8
5 min warm-up
3 sets of 8x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 62 min

5 min warm-up
2 sets of 6x2:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 48 min

5 min warm-up
5 min stretching
65 min steady
30-45 min
flexibility
5 min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 5 min hard, 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
5 min cooldown

Total workout = 43 min

5 min warm-up
8x5min hard
(1 min easy recovery)
10x45 sec hard
(15 sec recovery)
5 min cooldown

Total workout = 68 min

65 min other cross-training or rest
9
5 min warm-up
3 sets of 9x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown

Total workout = 68 min

Run 10 minutes on soft surface
5 min warm-up
5 min stretching
70 min steady
Run 10 min
on soft surface
30-45 min
flexibility
5 min warm-up
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 5 min hard, 1 min easy; 4 min hard, 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
5 min cooldown

Total workout = 43 min

Run 10 min on soft surface
70 min other cross-training or rest