Daily 16 Program Schedule Page 9
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12WEEK 7,8 Endurance Strength
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Monday Run 53 min @ 10 min/mile Lower Body - (2 sets)
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Tuesday None Upper Body - (2 sets)
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Wednesday Run 40 min @ 10 min/mile Lower Body - (2 sets)
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Thursday None Upper Body - (2 sets)
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Friday Run 40 min @ 10 min/mile Lower Body - (2 sets)
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WEEK 9 Endurance Strength
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Monday Run 53 min @ 9 min/mile Upper Body - (3 sets)
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Tuesday None Lower Body - (3 sets)
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Wednesday Run 40 min @ 10 min/mile Upper Body - (2 sets)
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Thursday None Lower Body - (3 sets)
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Friday Run 40 min @ 10 min/mile
Lower Body - (2 sets)
Power - 2 reps
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WEEK 10 Endurance Strength
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Monday Run 53 min @ 8.5 min/mile Upper Body - (2 sets)
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Tuesday
Intervals: 4x 400m sprints
Lower Body - (3 sets)
in 2 min
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Wednesday Run 40 min @ 8.5 min/mile Upper Body - (2 sets)
_______________________________________________________________________
Thursday None
Lower Body - (3 sets)
Power - 3 reps
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Friday Run 40 min @ 8.5 min/mile Upper Body - (2 sets)
_______________________________________________________________________
WEEK 11 Endurance Strength
_______________________________________________________________________
Monday Run 53 min @ 8.5 min/mile Upper Body - (3 sets)
_______________________________________________________________________
Tuesday
Intervals: 4x 400 m sprints
Lower Body - (2 sets)
in 2 min
_______________________________________________________________________
Wednesday Run 40 min @ 8.5 min/mile Upper Body - (3 sets)
_______________________________________________________________________
Thursday None
Lower Body - (2 sets)
Power - 4 reps
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Friday Run 40 min @ 8.5 min/mile Upper Body - (3 sets)
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