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WEEK 14

Your endurance has improved greatly over these past 13 weeks. This week you will put it to the test with your longest run on Saturday. Remember that nothing is to change with how you run the 19km. Take it easy and run at a conversation pace.

MONDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 9km. Finish up with a 5 minute cool down walk.

TUESDAY

REST DAY

WEDNESDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 11km. Finish up with a 5 minute cool down walk.

THURSDAY

REST DAY

FRIDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 9km. Finish up with a 5 minute cool down walk.

SATURDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 19km. Finish up with a 5 minute cool down walk.

SUNDAY

REST DAY

THE WEEKS

week 1

week 2

week 3

week 4

week 5

week 6

week 7

week 8

week 9

week 10

week 11

week 12

week 13

week 14

week 15

week 16

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download printable program here