Introductory Training Schedule 12-WEEKS
Cross Training: stretch, swim, soccer, basketball, dodge ball, dance, karate, tennis, bike, skateboard, gymnastics, yoga, walk, hike, football, volleyball or weights
Statesman Capitol 10,000www.Cap10K.com(case sensitive)
School Challenge Infohttp://bit.ly/Cap10KSchools(case sensitive)
Austin 10K’r Free Social Runs http://bit.ly/Austin10Kr(case sensitive)
mONDAY TUESDAY WEDNESDAY SUNDAYTHURSDAY FRIDAY SATURDAY
16 0.5 milesRUN
18 0.5 milesRUN
WK
1
17 Cross Train20 minutesor REST
21 Cross Train20 minutesor REST
20 1.0 milesRUN orAustin 10K’rMoonlight 2
15 JANUARYREST2X Veggies
19 REST
2X Fruits
23 0.5 milesRUN
25 1.0 milesRUN
WK
2
24 Cross Train20 minutesor REST
28 Cross Train20 minutesor REST
27 1.5 milesRUN orAustin 10K’rS. Lamar
22 REST
2X Veggies
26 REST
2X Fruits
30 0.5 milesRUN
1 FEBRUARY1.5 milesRUN
WK
3
31 Cross Train20 minutesor REST
4 Cross Train20 minutesor REST
3 2.0 milesRUN orAustin 10K’rMoonlight 21
29 REST
2X Veggies
2 REST
2X Fruits
6 1.0 milesRUN
8 2.0 milesRUN
WK
4
7 Cross Train20 minutesor REST
11 Cross Train20 minutesor REST
10 2.5 milesRUN orAustin 10K’rCtrl. Library
5 REST
2X Veggies
9 REST
2X Fruit
13 1.5 milesRUN
15 2.0 milesRUN
17 3.0 milesRUN
WK
5
14 Cross Train20 minutesor REST
18 Cross Train30 minutesor REST
12 REST
2X Veggies
16 REST
2X Fruits
20 2.0 milesRUN
22 2.0 milesRUN
WK
6
21 Cross Train20 minutesor REST
25 Cross Train30 minutesor REST
24 3.5 milesRUN orAustin 10K’rWildflower
19 REST
2X Veggies
23 REST
2X Fruits
27 2.5 milesRUN
1 MARCH2.5 milesRUN
WK
7
28 Cross Train20 minutesor REST
4 Cross Train30 minutesor REST
3 4.0 milesRUN orAustin 10K’rKinney
26 REST
2X Veggies
2 REST
2X Fruits
6 3.0 milesRUN
8 2.5 milesRUN
WK
8
7 Cross Train30 minutesor REST
11 Cross Train30 minutesor REST
10 4.5 milesRUN orAustin 10K’rMoonlight 12
5 REST
2X Veggies
9 REST
2X Fruits
13 3.0 milesRUN
15 2.5 milesRUN
WK
9
14 Cross Train30 minutesor REST
18 Cross Train30 minutesor REST
17 5.0 milesRUN orAustin 10K’rSt. Patrick
12 SPR’G BR’KREST2X Veggies
16 REST
2X Fruits
20 3.0 milesRUN
22 2.0 milesRUN
WK
10
21 Cross Train30 minutesor REST
25 Cross Train30 minutesor REST
24 5.5 milesRUN orAustin 10K’rBoardwalk
19 REST
2X Veggies
23 REST
2X Fruits
27 2.0 milesRUN
29 2.0 milesRUN
WK
11
28 Cross Train30 minutesor REST
1 APRILCross Train30 minutesor REST
31 4.0 milesRUN orAustin 10K’rWarmup
26 REST
2X Veggies
30 REST
2X Fruits
WK
12
3 3.0 milesRUN
5 2.0 milesRUN
8 6.2 milesRUNCap10K
4 Cross Train20 minutesor REST
7 REST2 REST
2X Veggies
6 REST
2X Fruits
Nutrition: serving of vegetables Nutrition: serving of fruits Hydration: 4X 8-ounces of water = full bottle Record run time
