gistfile1.md

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest/Walk	1 m Run	Rest/Walk	1 m Run	Rest	1 m Run	30 - 60 walk
2	Rest/Walk	1.25 m Run	Rest/Walk	1.25 m Run	Rest	1.25 m Run	30 - 60 walk
3	Rest/Walk	1.5 m Run	Rest/Walk	1.5 m Run	Rest	1.5 m Run	30 - 60 walk
4	Rest/Walk	1.75 m Run	Rest/Walk	1.5 m Run	Rest	1.75 m Run	35 - 60 walk
5	Rest/Walk	2 m Run	Rest/Walk	1.5 m Run	Rest	2 m Run	40 - 60 walk
6	Rest/Walk	2.25 m Run	Rest/Walk	1.5 m Run	Rest	2.25 m Run	45 - 60 walk
7	Rest/Walk	2.5 m Run	Rest/Walk	2 m Run	Rest	2.5 m Run	50 - 60 walk
8	Rest/Walk	2.75 m Run	Rest/Walk	2 m Run	Rest	2.75 m Run	55 - 60 walk
9	Rest/Walk	3 m Run	Rest/Walk	2 m Run	Rest	3 m Run	60 walk
10	Rest/Walk	3 m Run	Rest/Walk	2 m Run	Rest	3 m Run	5k Race
11	Rest	1.5 m Run	Rest/Walk	2 m Run	Rest	1.5 m Run	Rest
12	Strength	2.5 m Run	30 min cross	2.0 m Run + Strength	Rest	40 min cross	3 m Run
13	Strength	2.5 m Run	30 min cross	2.0 m Run + Strength	Rest	40 min cross	3.5 m Run
14	Strength	2.5 m Run	35 min cross	2.0 m Run + Strength	Rest	50 min cross	4 m Run
15	Strength	3 m Run	35 min cross	2.0 m Run + Strength	Rest	50 min cross	4 m Run
16	Strength	3 m Run	40 min cross	2.0 m Run + Strength	Rest	60 min cross	4.5 m Run
17	Strength	3 m Run	40 min cross	2.0 m Run + Strength	Rest	60 min cross	5 m Run
18	Strength	3.5 m Run	45 min cross	2.0 m Run + Strength	Rest	60 min cross	5.5 m Run
19	Strength	3.5 m Run	30 min cross	2.0 m Run + Strength	Rest	Rest	10k Race
20	Strength	4 m Run	3 m Run or cross	4 m Run + Strength	Rest	40 min cross	6 m Run
21	Strength	4 m Run	3 m Run or cross	4 m Run + Strength	Rest	40 min cross	7 m Run
22	Strength	4.5 m Run	3 m run or cross	4.5 m Run + Strength	Rest	40 min cross	8 m Run
23	Strength	4.5 m Run	3 m run or cross	4.5 m Run + Strength	Rest	50 min cross	9 m Run
24	Strength	5 m Run	3 m run or cross	5 m Run + Strength	Rest	60 min cross	10 m Run
25	Strength	4 m Run	3 m run or cross	2 m Run	Rest	Rest	Half Race