Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Week 1 | Jog or Walk 2 miles | Rest | Jog or Walk 3 miles | Swim 8 lengths or Cross-train | Rest | Jog or Walk 3 miles | Rest |
Week 2 | Jog or Walk 3 miles Swim 12 lengths | Jog or Walk 5 miles | Jog or Walk 3 miles Best effort (timed) | Swim 12 lengths Or CrossTrain Jog or Walk 3 miles | Hill training 7 rep | Jog or Walk 3 miles | Rest |
Week 3 | Jog or Walk 3 miles Swim 12 lengths | Jog or walk 5 miles | Jog or walk 3 miles Best effort (timed) | Swim 12 lengths or Crosstrain Jog or walk 3 miles | Hill training 9 reps | Jog or walk 3 miles | Rest |
Week 4 | Swim 12 lengths Jog or walk 3 miles | Circuit training 20 minutes | Rest | Interval training, 3 miles | Swim, 15 lengths | Rest | Rest |
Week 5 | Jog or Walk 5 miles Swim 15 lengths | Circuits 20 mins Hills 10 reps | Jog or Walk 4 miles Swim 15 lengths | Circuits 20 minutes Jog or Walk 4 miles | Jog or Walk 3 miles Timed run 1.5 miles | Jog or Walk 6 miles | Rest |
Week 6 | Jog or Walk 4 miles Circuits 20 mins | Swim 17 lengths Hills 12 ascents | Jog or Walk 4 miles | Swim 20 lengths | Jog or walk 4 miles Circuits 20 minutes | Jog or walk 7 miles | Rest |
Week 7 | Swim 18 lengths Jog or walk 4 miles | Jog or walk 5 miles | Rest | Jog or walk 5 miles Circuits 20 mins | Jog or walk 5 miles | Rest | Rest |
Week 8 | Swim 20 lengths Jog or walk 4 miles Circuits 20 minutes | Hills 15 reps Jog or walk 4 miles | Hillwalk with rucksack, 12 kg 6 miles | Jog or walk 3 miles | Swim 25 lengths Jog or walk 6 miles | Hillwalk 12kg rucksack 10 miles | Rest |
Week 9 | Hills 15 reps Jog or walk 4 miles | Circuits 20 minutes Jog or walk 3 miles | Swim 30 lengths | Rest | Rest | Hillwalk 12kg rucksack 10 miles | Rest |
Week 10 | Jog or walk 5 miles | Swim 30 lengths | Rest | Timed run 1.5 miles Circuits 20 mins | Rest | Hillwalk 12kg rucksack 10 miles | Rest |
Week 11 | Jog or walk 5 miles Circuits 20 mins | Jog or walk 3 miles | Hillwalk 5 miles with 15 kg | Jog or walk 5 miles | Rest | Hill walk 20 miles with 15kg | Rest |
Week 12 | Hill walk or 5 miles with 15 kg Jog 4 miles | Timed run 1.5 miles | Rest | Fast run 3 miles | Jog 8 miles | Rest | Rest |
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