| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| 1 | Rest | 4.5 km run | 30 min cross | 4.5 km run | Rest | 30 min cross | 6 km run |
| 2 | Rest | 4.8 km run | 30 min cross | 4.8 km run | Rest | 30 min cross | 6.4 km run |
| 3 | Rest | 6 km run | 35 min cross | 6 km run | Rest/Strength | 40 min cross | 8 km run |
| 4 | Rest | 5.2 km run | 35 min cross | 5.2 km run | Rest/Strength | 40 min cross | 6 km run |
| 5 | Rest | 6.4 km run | 40 min cross | 6.4 km run | Rest/Strength | 40 min cross | 10 km run |
| 6 | Rest | 6.4 km run | 40 min cross | 5.4 km run | Rest or easy run | Rest | 5-K Race |
| 7 | Rest | 4.8 km run | 45 min cross | 7.3 km run | Rest/Strength | 50 min cross | 11.3 km run |
| 8 | Rest | 7 km run | 35 min cross | 8 km run | Rest/Strength | 50 min cross | 12.9 km run |
| 9 | Rest | 7 km run | 35 min cross | 6 km run | Rest or easy run | Rest | 10-K Race |
| 10 | Rest | 6 km run | 40 min cross | 8 km run | Rest/Strength | 60 min cross | 16 km run |
| 11 | Rest | 6 km run | 40 min cross | 5 km run | Rest/Strength | 60 min cross | 8 km run |
| 12 | Rest | 5 km run | 45 min cross | 3.2 km run | Rest/Strength | Rest | Half Marathon |
Note – Strength Training needs to be done 3 times per week.
Cross-Training includes cycling, swimming, yoga, walking, elliptical etc.
Strength Training covers – bodyweight workouts: squats (single/double legs) variants, lunges, push-ups, burpees, glute bridge, plank, crunches, leg raise, toe touch etc.
Intervals/Hill Training/Tempo Runs – can be added as variety in the program based on the individual’s fitness level & recovery status.
**The above training schedule is only a guide. If necessary, you can make minor modifications as per your work schedule. You can also include run/walk strategy if you’re new to the running, until you become strong & able to do the continuous running without a walk.