| Week | Monday date | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Run miles |
|---|
| 1 | Jun 15 | Rest | Easy 2 | Strength | Easy 2 | Rest | Walk / mobility | Long 4 | 8 |
| 2 | Jun 22 | Rest | Easy 3 | Strength | Easy 2 | Rest | Walk / mobility | Long 5 | 10 |
| 3 | Jun 29 | Rest | Easy 3 | Strength | Easy 3 | Rest | Walk / mobility | Long 6 | 12 |
| 4 | Jul 6 | Rest | Easy 3 | Strength | Easy 4 | Rest | Walk / mobility | Long 7 | 14 |
| 5 | Jul 13 | Rest | Easy 3 | Strength | Easy 3 | Rest | Walk / mobility | Long 5 cutback | 11 |
| 6 | Jul 20 | Rest | Easy 3 | Strength | Easy 4 | Rest | Walk / mobility | Long 8 | 15 |
| 7 | Jul 27 | Rest | Easy 4 | Strength | Easy 4 | Rest | Walk / mobility | Long 9 | 17 |
| 8 | Aug 3 | Rest | Easy 4 | Strength | Easy 5 | Rest | Walk / mobility | Long 10 | 19 |
| 9 | Aug 10 | Rest | Easy 3 | Strength | Easy 4 | Rest | Walk / mobility | Long 7 cutback | 14 |
| 10 | Aug 17 | Rest | Easy 4 | Strength | Easy 5, last 1 mile steady | Rest | Walk / mobility | Long 11 | 20 |
| 11 | Aug 24 | Rest | Easy 4 | Strength | Easy 6 | Rest | Walk / mobility | Long 12 | 22 |
| 12 | Aug 31 | Rest | Easy 5 | Strength | Easy 6 | Rest | Walk / mobility | Long 13 | 24 |
| 13 | Sep 7 | Rest | Easy 4 | Strength | Easy 5 | Rest | Walk / mobility | Long 9 cutback | 18 |
| 14 | Sep 14 | Rest | Easy 5 | Strength | Easy 6, last 2 miles steady | Rest | Walk / mobility | Long 15 | 26 |
| 15 | Sep 21 | Rest | Easy 5 | Strength | Easy 7 | Rest | Walk / mobility | Long 16 | 28 |
| 16 | Sep 28 | Rest | Easy 4 | Strength | Easy 6 | Rest | Walk / mobility | Long 12 cutback | 22 |
| 17 | Oct 5 | Rest | Easy 5 | Strength, lighter | Easy 7, last 2 steady | Rest | Walk / mobility | Long 18 | 30 |
| 18 | Oct 12 | Rest | Easy 5 | Strength, light | Easy 6 | Rest | Walk / mobility | Long 20 peak | 31 |
| 19 | Oct 19 | Rest | Easy 4 | Light strength | Easy 5 | Rest | Walk / mobility | Long 10 | 19 |
| 20 | Oct 26 | Rest | Easy 3 | Mobility only | Easy 2 | Rest | Shakeout 1–2 or walk | NYC Marathon 26.2 | 31–33 |
For Wednesday strength, keep it repeatable:
| Movement | Exercise |
|---|
| Legs | Goblet squat or split squat |
| Posterior chain | Dumbbell RDL |
| Glutes | Hip bridges |
| Back/posture | Dumbbell rows |
| Core | Dead bugs + planks |
| Shoulders | Light overhead press or lateral raises |
The most important runs are the Sunday long runs. If life gets busy, protect Sunday first, then Thursday, then Tuesday.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|
| 1 | Rest | 3 mi run | 3 mi run | 3 mi run | Rest | 6 | Cross |
| 2 | Rest | 3 mi run | 3 mi run | 3 mi run | Rest | 7 | Cross |
| 3 | Rest | 3 mi run | 4 mi run | 3 mi run | Rest | 5 | Cross |
| 4 | Rest | 3 mi run | 4 mi run | 3 mi run | Rest | 9 | Cross |
| 5 | Rest | 3 mi run | 5 mi run | 3 mi run | Rest | 10 | Cross |
| 6 | Rest | 3 mi run | 5 mi run | 3 mi run | Rest | 7 | Cross |
| 7 | Rest | 3 mi run | 6 mi run | 3 mi run | Rest | 12 | Cross |
| 8 | Rest | 3 mi run | 6 mi run | 3 mi run | Rest | Rest | Half Marathon |
| 9 | Rest | 3 mi run | 7 mi run | 4 mi run | Rest | 10 | Cross |
| 10 | Rest | 3 mi run | 7 mi run | 4 mi run | Rest | 15 | Cross |
| 11 | Rest | 4 mi run | 8 mi run | 4 mi run | Rest | 16 | Cross |
| 12 | Rest | 4 mi run | 8 mi run | 5 mi run | Rest | 12 | Cross |
| 13 | Rest | 4 mi run | 9 mi run | 5 mi run | Rest | 18 | Cross |
| 14 | Rest | 5 mi run | 9 mi run | 5 mi run | Rest | 14 | Cross |
| 15 | Rest | 5 mi run | 10 mi run | 5 mi run | Rest | 20 | Cross |
| 16 | Rest | 5 mi run | 8 mi run | 4 mi run | Rest | 12 | Cross |
| 17 | Rest | 4 mi run | 6 mi run | 3 mi run | Rest | 8 | Cross |
| 18 | Rest | 3 mi run | 4 mi run | 2 mi run | Rest | Rest | Marathon |
- Sprint Jump
- In and Out squat
- Side to side squat
- Toe Jump
The Rolex Life 
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