Today
Plan
Coach
You
Week 5 · ede.
Plan
Week 4
Week 6
Base · 9–15 Nov
Week 5
Building your aerobic base and getting used to the routine.
Running
4h 15
Runs
4
Lifts
2
M
9
T
10
W
11
T
12
F
13
S
14
S
15
Mon · Rest day
Hill repeats
Tue
·
Hard
35 min
Lower body
Wed
· 4 exercises
36 min
Easy run with strides
Thu
·
Easy
1h
Easy run
Fri
·
Easy
· Run first, then lift at least 6 hours later.
1h
Upper body
Fri
· 4 exercises
34 min
Long run
Sat
·
Easy
1h 40
Sun · Rest day
Today
Plan
Coach
You