16- Week Training Plan

Week 1

2 miles x 4 times per week

Week 2

2 miles x 4 times per week

Week 3

2 miles x 4 times per week

+hills

Week 4

2-3 miles x 4 times per week

+ hills

Week 5

3 miles x 3-4 times

5 miles x 1 time

Week 6

3 miles x 3-4 times

5 miles x 1 time

Week 7

3 miles x 3-4 times

6 miles x 1 time

Week 8

4 miles x 3-4 times

7 miles x 1 time

Week 9

4 miles x 3-4 times

7 miles x 1 time

Week 10

4 miles x 3-4 times

8 miles x 1 time

Week 11

4 miles x 3-4 times

8 miles x 1 time

Week 12

5 miles x 3 times

6 miles x 2 times

Week 13

5 miles x 3 times

6 miles x 2 times

Week 14

6 miles x 3 times

5 times x 2 times

Week 15

6-8 miles x 3-4 times

Week 16

8-10 miles x 3-4 times