Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
Miles * | 1 | 1.25 | 1.25 | 1.5 | 1.5 | 1.5 | 1.75 | 1.75 | 2 | 2 | 2 | 2.25 | 2.25 | 2.5 | 2.5 | 2.5 | 2.75 | 2.75 | 3 | 3 |
MPH | 3 | 3 | 3.25 | 3.25 | 3.25 | 3.5 | 3.5 | 3.5 | 3.5 | 3.75 | 3.75 | 3.75 | 3.75 | 3.75 | 4 | 4 | 4 | 4 | 4 | 4 |
Kilometers * | 1.6 | 2 | 2 | 2.4 | 2.4 | 2.4 | 2.8 | 2.8 | 3.2 | 3.2 | 3.2 | 3.6 | 3.6 | 4 | 4 | 4 | 4.4 | 4.4 | 4.8 | 4.8 |
KMPH | 4.8 | 4.8 | 5.2 | 5.2 | 5.2 | 5.6 | 5.6 | 5.6 | 5.6 | 6 | 6 | 6 | 6 | 6 | 6.5 | 6.5 | 6.5 | 6.5 | 6.5 | 6.5 |
HR(%max) | 60 | 60 | 60 | 60 | 60 | 65 | 65 | 65 | 65 | 70 | 70 | 70 | 70 | 70 | 75 | 75 | 75 | 75 | 75 | 75 |
Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
Miles * | 1.5 | 1.75 | 1.75 | 2 | 2 | 2 | 2.25 | 2.25 | 2.5 | 2.5 | 2.5 | 2.75 | 2.75 | 3 | 3 | 3 | 3.25 | 3.25 | 3.5 | 3.5 |
MPH | 3 | 3 | 3.25 | 3.25 | 3.25 | 3.5 | 3.5 | 3.5 | 3.5 | 3.75 | 3.75 | 3.75 | 3.75 | 3.75 | 4 | 4 | 4 | 4 | 4 | 4 |
Kilometers * | 2.4 | 2.8 | 2.8 | 3.2 | 3.2 | 3.2 | 3.6 | 3.6 | 4 | 4 | 4 | 4.4 | 4.4 | 4.8 | 4.8 | 4.8 | 5.2 | 5.2 | 5.6 | 5.6 |
KMPH | 4.8 | 4.8 | 5.2 | 5.2 | 5.2 | 5.6 | 5.6 | 5.6 | 5.6 | 6 | 6 | 6 | 6 | 6 | 6.5 | 6.5 | 6.5 | 6.5 | 6.5 | 6.5 |
HR(%max) | 65 | 65 | 65 | 65 | 65 | 70 | 70 | 70 | 70 | 70 | 70 | 70 | 70 | 70 | 75 | 75 | 75 | 75 | 75 | 75 |
Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
Miles * | 2 | 2.25 | 2.25 | 2.5 | 2.75 | 2.75 | 2.75 | 3 | 3 | 3 | 3 | 3 | 3.25 | 3.25 | 3.25 | 3.5 | 3.5 | 3.5 | 3.5 | 3.5 |
MPH | 3 | 3 | 3.25 | 3.25 | 3.25 | 3.5 | 3.5 | 3.5 | 3.75 | 3.75 | 4 | 4 | 4 | 4 | 4.25 | 4.25 | 4.25 | 4.5 | 4.5 | 4.5 |
Kilometers * | 3.2 | 3.6 | 3.6 | 4 | 4.4 | 4.4 | 4.4 | 4.8 | 4.8 | 4.8 | 4.8 | 4.8 | 5.2 | 5.2 | 5.2 | 5.4 | 5.4 | 5.4 | 5.4 | 5.4 |
KMPH | 4.8 | 4.8 | 5.2 | 5.2 | 5.2 | 5.6 | 5.6 | 5.6 | 6 | 6 | 6.4 | 6.4 | 6.4 | 6.4 | 6.8 | 6.8 | 6.8 | 7.2 | 7.2 | 7.2 |
HR(%max) | 70 | 70 | 70 | 70 | 70 | 70 | 70 | 70 | 70 | 70 | 75 | 75 | 75 | 75 | 75 | 75 | 75 | 80 | 80 | 80 |
Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
Miles * | 2.5 | 2.75 | 3 | 3 | 3.25 | 3.25 | 3.5 | 3.75 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 |
MPH | 3.5 | 3.5 | 3.5 | 3.75 | 3.75 | 4 | 4 | 4 | 4 | 4.25 | 4.25 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 |
Incline/Weight | + | + | + | + | + | + | ||||||||||||||
Kilometers * | 4 | 4.4 | 4.8 | 4.8 | 5.2 | 5.2 | 5.6 | 6 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 |
KMPH | 5.6 | 5.6 | 5.6 | 6 | 6 | 6.4 | 6.4 | 6.4 | 6.4 | 6.8 | 6.8 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 |
HR(%max) | 70 | 70 | 70 | 70 | 70 | 75 | 75 | 75 | 75 | 75 | 75 | 75 | 75 | 75 | 80 | 80 | 80 | 80 | 80 | 80 |
Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
Miles * | 3 | 3.25 | 3.5 | 3.5 | 3.75 | 3.75 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 4 |
MPH | 4 | 4 | 4 | 4.25 | 4.25 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 | 4.5 |
Incline/Weight | + | + | + | + | + | + | + | ++ | ++ | ++ | ++ | ++ | ++ | |||||||
Kilometers * | 4.8 | 5.2 | 5.6 | 5.6 | 6 | 6 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 | 6.4 |
KMPH | 6.4 | 6.4 | 6.4 | 6.8 | 6.8 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 | 7.2 |
HR(%max) | 70 | 70 | 70 | 70 | 70 | 75 | 75 | 75 | 75 | 75 | 75 | 75 | 75 | 75 | 80 | 80 | 80 | 80 | 80 | 80 |
* Daily distance, or distance per session.