CARDIO BASE TRAINING PLAN

MON - REST TUE - RUN 45-60 Min at MAR (Maximum Aerobic Rate) WED - RUN 45-60 Min at MAR THU - REST FRI - RUN at MAR SAT - REST SUN - LONG SLOW RUN with walk breaks 4:35 (building to 15 Miles) Then Long run will week on week off with half the long run distance on the off week at MAR.