Ultra Distance Running Plan

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	20-min walk	30-sec run, 1-2 min walk x 10	Rest	20-min walk	30-sec run, 1-2 min walk x 10	Rest
2	Rest	25-min walk	45-sec run, 1-2 min walk x 10	Rest	25-min walk	45-sec run, 1-2 min walk x 10	Rest
3	Rest	30-min walk	2-min run, 1-2 min walk x 8	Rest	30-min walk	2-min run, 1-2 min walk x 8	Rest
4	Rest	35-min walk	3-min run, 1-2 min walk x 6	Rest	35-min walk	3-min run, 1-2 min walk x 6	Rest
5	Rest	40-min walk	4-min run, 1-2 min walk x 5	Rest	40-min walk	4-min run, 1-2 min walk x 5	Rest
6	Rest	45-min walk	5-min run, 1-2 min walk x 4	Rest	45-min walk	5-min run, 1-2 min walk x 4	Rest
7	Rest	50-min walk	6-min run, 1-2 min walk x 3	Rest	50-min walk	6-min run, 1-2 min walk x 3	Rest
8	Rest	55-min walk	7-min run, 1-2 min walk x 3	Rest	55-min walk	7-min run, 1-2 min walk x 3	Rest
9	Rest	60-min walk	8-min run, 1-2 min walk x 3	Rest	60-min walk	8-min run, 1-2 min walk x 3	Rest
10	Rest	30-min walk	20-min run, 1-2 min walk x 3	Rest	30-min walk	20-min run, 1-2 min walk x 3	Rest
11	Rest	45-min run	30-min run	Rest	45-min run	60-min walk	Rest
12	Rest	50-min run	35-min run	Rest	50-min run	75-min walk	Rest
13	Rest	55-min run	40-min run	Rest	55-min run	90-min walk	Rest
14	Rest	60-min run	45-min run	Rest	60-min run	105-min walk	Rest
15	Rest	65-min run	50-min run	Rest	65-min run	120-min walk	Rest
16	Rest	70-min run	55-min run	Rest	70-min run	135-min walk	Rest
17	Rest	75-min run	60-min run	Rest	75-min run	150-min walk	Rest
18	Rest	80-min run	65-min run	Rest	80-min run	165-min walk	Rest
19	Rest	40-min run	30-min run	Rest	40-min run	20-min walk, stretch	Rest
20	Rest	20-min run	10-min run	Rest	Rest	Ultra-distance event	Rest