runningYogi.com

Advance-I Training Plan(www.runningyogi.com)
Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	40min Run	Rest	45min Run	Cross-Train	Rest	6mile	Rest
2	40min Run	Rest	45min Run	Cross-Train	Rest	8mile	Rest
3	40min Run	Rest	45min Run	Cross-Train	Rest	10mile	Rest
4	40min Run	Rest	45min Run	Cross-Train	Rest	12mile	Rest
5	50min Run	Rest	5x800	Cross-Train	Rest	8mile	Rest
6	50min Run	Rest	45min Run	Cross-Train	Rest	14mile	Rest
7	50min Run	Rest	7x400	Cross-Train	Rest	9mile	Rest
8	50min Run	Rest	50min Run	Cross-Train	Rest	16mile	Rest
9	50min Run	Rest	45min Run	Run/Cross-Train	Rest	5x1mile	Rest
10	50min Run	Rest	6x800	Run/Cross-Train	Rest	18mile	Rest
11	50min Run	Rest	45min Run	Run/Cross-Train	Rest	8mile	Rest
12	50min Run	Rest	5x800	Run/Cross-Train	Rest	7x1mile	Rest
13	50min Run	Rest	45min Run	Run/Cross-Train	Rest	21mile	Rest
14	50min Run	Rest	8x800	Run/Cross-Train	Rest	10mile	Rest
15	50min Run	Rest	45min Run	Run/Cross-Train	Rest	5x2mile	Rest
16	50min Run	Rest	7x400	Cross-Train	Rest	24mile	Rest
17	60min Run	Rest	45min Run	Rest	Rest	10mile	Rest
18	60min Run	Rest	45min Run	Cross-Train	Rest	9mile	Rest
19	60min Run	Rest	45min Run	Cross-Train	Rest	27mile	Rest
20	30min Run	Rest	30min run	Rest	Rest	8mile	Rest
21	60min Run	Rest	30min run	Cross-Train	Rest	10mile	Rest
22	60min Run	Rest	7x800	Cross-Train	Rest	30mile	Rest
23	30min Run	Rest	30min run	Rest	Rest	9mile	Rest
24	30min Run	Rest	30min run	Cross-Train	Rest	16mile (4x3mile)	Rest
25	30min Run	Rest	30min run	Cross-Train	Rest	11mile	Rest
26	30min Run	Rest	30min run	5x400	Rest	Race Weekend