Daily 16 Program Schedule Page 10

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WEEK 12 Endurance Strength
_______________________________________________________________________
Monday Run 58 min @ 8.5 min/mile None
_______________________________________________________________________
Tuesday
Intervals: 5x 400 m sprints
Upper/Lower Body - (2 Sets)
in 2 min (4 min rest)
_______________________________________________________________________
Wednesday Run 40 min @ 8.5 min/mile None
_______________________________________________________________________
Thursday None
Upper/Lower Body - (3 sets)
Power - 4 reps
_______________________________________________________________________
Friday Run 30 min @ 7.5 min/mile None
WEEK 13 Endurance Strength
_______________________________________________________________________
Monday Run 58 min @ 8.5 min/mile None
_______________________________________________________________________
Tuesday
Intervals: 6x 400 m sprints
Upper/Lower Body - (3 sets)
in 2 min (4 min rest)
_______________________________________________________________________
Wednesday Run 40 min @ 8.0 min/mile None
_______________________________________________________________________
Thursday None
Upper/Lower Body - (3 sets)
Power - 4 reps
_______________________________________________________________________
Friday Run 30 min @ 7.0 min/mile None
_______________________________________________________________________
WEEK 14 Endurance Strength
_______________________________________________________________________
Monday Run 58 min @ 8.5 min/mile None
_______________________________________________________________________
Tuesday
Intervals: 6x 400 m sprints
Upper/Lower Body - (3 sets)
in 2 min (3:30 min rest)
_______________________________________________________________________
Wednesday Run 40 min @ 8.0 min/mile None
_______________________________________________________________________
Thursday None
Upper/Lower Body - (3 sets)
Power - 4 reps
_______________________________________________________________________
Friday Run 30 min @ 7.0 min/mile None
_______________________________________________________________________
WEEK 15 Endurance Strength
_______________________________________________________________________
Monday Run 30 min (easy pace) Upper/Lower - (1 set)
_______________________________________________________________________
Tuesday None None
_______________________________________________________________________
Wednesday Run 20 min (easy pace) None
_______________________________________________________________________
Thursday None None
_______________________________________________________________________
Friday Run 20 min (easy pace) Upper/Lower - (1 set)
_______________________________________________________________________
10

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