RUNNING PROGRAM

Date Type of Run Purpose Distance Target Target ✔️

(km) Pace Time
Wed, Jun 18 Easy Run Base building, active 5 6:50 34:10 ☐
recovery
Thu, Jun 19* Tempo Intervals: 4x800m Build speed 6 6:15 avg 37:30 ☐
@6:00/km pace, 400m easy endurance
jog recovery between reps
Fri, Jun 20 Easy Run Recovery run 5 6:50 34:10 ☐
Sat, Jun 21 Rest Full recovery before — — — ☐
10K race
Sun, Jun 22 Race – 10K Race day 10 9:00 1:30:00 ☐
Mon, Jun 23* Recovery Walk Active recovery (walk) 5 (walk) — ~1:00:00 ☐
Tue, Jun 24 Easy Run Return to running 5 6:50 34:10 ☐
Wed, Jun 25* Strength + Jog Light jog + home 5 6:45 33:45 ☐
strength
Thu, Jun 26 Progression Run Improve endurance 6 6:45 → 38:00 ☐
pacing 6:20
Fri, Jun 27* Strength Core & hip strength — — — ☐
Sat, Jun 28 Long Run Endurance building 8 6:50 54:40 ☐
Sun, Jun 29 Easy Run Recovery run 5 7:00 35:00 ☐
Mon, Jun 30* Rest Full rest — — — ☐
Tue, Jul 1 Easy Run Maintain base 6 6:40 39:50 ☐
Wed, Jul 2 Intervals: 5x800m Speed development 6 6:00 avg 36:00 ☐
@6:00/km pace, 400m easy
jog recovery between reps
Thu, Jul 3* Strength + Easy Run Recovery + strength 5 6:50 34:10 ☐
focus
Fri, Jul 4 Easy Run Recovery run 5 6:50 34:10 ☐
Sat, Jul 5 Long Run Half marathon prep 10 6:50 1:08:20 ☐
Sun, Jul 6* Rest Full recovery — — — ☐
Mon, Jul 7 Fartlek Run: 6x2 min fast Speed & endurance 6 6:30 avg 39:00 ☐
@6:00/km, 2 min easy jog mix
recovery
Tue, Jul 8* Strength + Jog Support running form 5 6:45 33:45 ☐
Wed, Jul 9 Easy Run Recovery pace 6 6:50 41:00 ☐
Thu, Jul 10 Progression Run: Start at Controlled pace 7 6:40 → 45:30 ☐
6:40/km, finish last 2 km at progression 6:10
6:10/km pace
Fri, Jul 11* Rest / Strength Core, glutes, and — — — ☐
stretch
Sat, Jul 12 Long Run Endurance peak 14 6:50 1:35:30 ☐
Sun, Jul 13 Easy Run Recovery run 5 7:00 35:00 ☐
Mon, Jul 14* Rest Full rest — — — ☐
Tue, Jul 15* Strength + Jog Low stress & strength 5 6:50 34:10 ☐
Wed, Jul 16 Intervals: 6x400m Prep for 5K race 6 6:00 avg 36:00 ☐
@5:50/km pace, 200m easy speed
jog recovery between reps
Thu, Jul 17 Recovery Run Easy recovery pace 5 7:00 35:00 ☐
Fri, Jul 18* Strength No impact work — — — ☐
Sat, Jul 19 Long Run Final distance peak 16 6:50 1:49:20 ☐
Sun, Jul 20 Easy Run Recovery run 5 7:00 35:00 ☐
Mon, Jul 21* Rest Full rest — — — ☐
Tue, Jul 22* Strength + Stretch Light resistance & — — — ☐
mobility
Wed, Jul 23 5km Sub30 Attempt Sub30 attempt 5 6:00 30:00 ☐
Thu, Jul 24 Easy Run Final jog 5 7:00 35:00 ☐
Fri, Jul 25 Easy Run Easy run before rest 5 7:00 35:00 ☐
Sat, Jul 26 Rest Full recovery before — — — ☐
HM race
Sun, Jul 27 Race – Half Marathon Race day 21.1 7:06 2:30:00 ☐
**multiply distance with 1.06 to calibrate Redmi watch**