Daily 16 Program Schedule Page 8
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12Thursday: Rest
Friday: Repeat Monday training session
b. Strength and Endurance Training Schedule (20 weeks). This training schedule's primary fitness element is
running, but also strives to combine aspects of strength, endurance, and flexibility. The running portion of the
program provides the base of cardiovascular endurance necessary to augment all other physical skills. In addition to
the progressive overload running program, strength training and flexibility exercises (e.g., Daily 16), addressing
lower and upper body resistance training must be incorporated. Weight training can augment or be substituted for
the Daily 16 exercises. Each training period will include a warmup prior to exercise and a cool-down session to
follow.
_______________________________________________________________________
WEEK 1,2 Endurance Strength
_______________________________________________________________________
Monday Run 40 min @ 10 min/mile pace
Lower Body Resistance
Daily 16 or Weight Training (1 set)
_______________________________________________________________________
Tuesday None
Upper Body Resistance -
Daily 16 or Weight Training (1 set)
_______________________________________________________________________
Wednesday Run 30 min @ 10 min/mile pace Lower Body - (1 set)
_______________________________________________________________________
Thursday None Upper Body - (1 set)
_______________________________________________________________________
Friday Run 30 min @ 10 min/mile pace Lower Body - (1 set)
_______________________________________________________________________
WEEK 3,4 Endurance Strength
_______________________________________________________________________
Monday Run 44 min @ 10 min/mile Lower Body - (1 set)
_______________________________________________________________________
Tuesday None Upper Body - (1 set)
_______________________________________________________________________
Wednesday Run 33 min @ 10 min/mile Lower Body - (1 set)
_______________________________________________________________________
Thursday None Upper Body - (1 set)
_______________________________________________________________________
Friday Run 33 min @ 10 min/mile Lower Body - (1 set)
_______________________________________________________________________
WEEK 5,6 Endurance Strength
_______________________________________________________________________
Monday Run 48 min @ 10 min/mile Lower Body - (2 sets)
_______________________________________________________________________
Tuesday None Upper Body - (2 sets)
_______________________________________________________________________
Wednesday Run 36 min @ 10 min/mile Lower Body - (2 sets)
_______________________________________________________________________
Thursday None Upper Body - (2 sets)
_______________________________________________________________________
Friday Run 36 min @ 10 min/mile Lower Body - (2 sets)
_______________________________________________________________________
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