| 2 days | 3 days | 4 days | 5 days | Long Run | |
| Month 1 | 10 | 7 | 6 | 5 | 12 min |
| Month 2 | 12 | 9 | 7 | 6 | 14 |
| Month 3 | 14 | 10 | 8 | 7 | 16 |
| Month 4 | 16 | 11 | 9 | 8 | 19 |
| Month 5 | 19 | 14 | 11 | 9 | 22 |
| Month 6 | 22 | 16 | 13 | 11 | 26 |
| Month 7 | 26 | 19 | 15 | 13 | 31 |
| Month 8 | 31 | 22 | 18 | 15 | 37 |
| Month 9 | 37 | 26 | 21 | 18 | 44 |
| Month 10 | 44 | 31 | 25 | 21 | 52 |
| Month 11 | 52 | 37 | 30 | 25 | 62 |
| Month 12 | 62 | 44 | 36 | 30 | 74 |
R - Normal Run L - Long Run O - Off / Cross Train
2 days per week: ROOLOOO or OOROLOO
3 days per week: ROROLOO
4 days per week: RORRORO
5 days per week: RRROROR
Each month has 4 weeks. Start the 1st week with 2 run days or
1 run and 1 long. On the 2nd week, run 3 days or 2 run
and 1 long. There is no long runs after the 3rd week,instead run
4 days. The 4th week will be quite tiring as there are
5 run days, try to relax your run or take a break.
There are 30 or 31 days in most months except February. After
completing the 5 run days, you can rest 2 or more days.
So that you start the next month Alive and Fresh!