Run schedule – Spring 2018

Week Day Plan Time/distance Pace Date completed
Week 1-1 Sunday Jog 1 min, walk 4 min. Repeat 6 times. 30min/3,55k 08:30 2018-01-07
Week 1-2 Tuesday Jog 2 min, walk 4 min. Repeat 5 times. 30min/3,88k  07:47  2018-01-09
Week 1-3 Thursday Jog 1 min, walk 4 min. Repeat 8 times. 40 min/5,19k  07:45  2018-01-12
Week 2-1 Sunday Jog 2 min, walk 4 min. Repeat 5 times. 30min/4,08k  07:22  2018-01-14
Week 2-2 Tuesday Jog 2 min, walk 4 min. Repeat 6 times. 36min/4,54k  07:56  2018-01-18
Week 2-3 Thursday Jog 2 min, walk 3 min. Repeat 8 times. 40 min/
Week 3-1 Sunday Jog 3 min, walk 2 min. Repeat 6 times. 30min/
Week 3-2 Tuesday Jog 2 min, walk 3 min. Repeat 8 times. 40min/
Week 3-3 Thursday Jog 3 min, walk 3 min. Repeat 7 times. 42 min/
Week 4-1 Sunday Jog 2 min, walk 3 min. Repeat 8 times. 40min/
Week 4-2 Tuesday Jog 4 min, walk 2 min. Repeat 6 times. 36min/
Week 4-3 Thursday Jog 2 min, walk 3 min. Repeat 6 times. 30min/
Week 5-1 Sunday Jog 6 min, walk 2 min. Repeat 5 times. 40min/
Week 5-2 Tuesday Jog 4 min, walk 1 min. Repeat 8 times. 40min/
Week 5-3 Thursday Jog 3 min, walk 3 min. Repeat 7 times. 42min/
Week 6-1 Sunday Jog 5 min, walk 1 min. Repeat 6 times. 36min/
Week 6-2 Tuesday Jog 7 min, walk 2min. Repeat 5 times. 45min/
Week 6-3 Thursday Jog 4 min, walk 2 min. Repeat 7 times. 48min/
Week 7-1 Sunday Jog 4 min, walk 1 min. Repeat 10 times. 50min/
Week 7-2 Tuesday Jog 6 min, walk 2 min. Repeat 5 times. 40min/
Week 7-3 Thursday Jog 9 min, walk 2 min. Repeat 5 times. 50min/
Week 8-1 Sunday Jog 20 min. 20min/
Week 8-2 Tuesday Jog 9 min, walk 1 min. Repeat 5 times. 50min/
Week 8-3 Thursday Jog 15 min, walk 5 min. Repeat 2 times. 50min/
Week 9-1 Sunday Jog 5k. – min/5k
Week 9-2 Tuesday Slow 10 min, jog 10 min, walk 1 min, slow 10 min. 31min/
Week 9-3 Thursday Jog 15 min, walk 5 min. Repeat 3 times. 60min/
Week 10-1 Sunday Jog 6k. – min/6k
Week 10-2 Tuesday Slow 10 min, jog 10 min, walk 1 min, repeat 2 times, slow 10 min. 42min/
Week 10-3 Thursday Jog 40 min. 40min/
Week 11-1 Sunday Jog 8k. – min/8k
Week 11-2 Tuesday Slow 10 min, jog 15 min, walk 1 min, slow 5 min. 46min/
Week 11-3 Thursday Jog 40 min. 40min/
Week 12-1 Sunday Jog 30 min. 30min/
Week 12-2 Tuesday Run 20 min. 20min/
Week 12-3 Thursday Run 10k. – min/10k