<p> Novice Supreme Training Week Mon Tue Wed Thu Fri Sat Sun 1.5 m 3.0m 1.5 m 30 min 1 Rest Rest 3 m run run run run walk 1.5 m 3.0m 1.5 m 3.5 m 35 min 2 Rest Rest run run run run walk 1.5m 1.5 m 40 min 3 Rest 3 m run Rest 3 m run run run walk 1.5 m 30 min 4 Rest 2 m run 3 m run Rest 4 m run run walk 45 min 5 Rest 2 m run 3 m run 2 m run Rest 3 m run walk 4.5m 30 min 6 Rest 2 m run 3 m run 2 m run Rest run walk 50 min 7 Rest 2 m run 3 m run 2 m run Rest 3 m run walk 30 min 8 Rest 2 m run 3 m run 2 m run Rest 5 m run walk 2.5 m 55 min 9 Rest 2 m run 3 m run Rest 3 m run run walk 2.5 m 5.5m 30 min 10 Rest 2 m run 3 m run Rest run run walk 60 min 11 Rest 3 m run 3 m run 3 m run Rest 3 m run walk 30 min 12 Rest 3 m run 3 m run 3 m run Rest 6 m run walk 13 Rest 3 m run 3 m run 3 m run Rest 6 m run Cross 14 Rest 3 m run 3 m run 3 m run Rest 7 m run Cross 15 Rest 3 m run 4 m run 3 m run Rest 5 m run Cross 16 Rest 3 m run 4 m run 3 m run Rest 9 m run Cross 10 m 17 Rest 3 m run 5 m run 3 m run Rest Cross run 18 Rest 3 m run 5 m run 3 m run Rest 7 m run Cross 12 m 19 Rest 3 m run 6 m run 3 m run Rest Cross run 13 m 20 Rest 3 m run 6 m run 3 m run Rest Cross run 10 m 21 Rest 3 m run 7 m run 4 m run Rest Cross run 15 m 22 Rest 3 m run 7 m run 4 m run Rest Cross run 16 m 23 Rest 4 m run 8 m run 4 m run Rest Cross run 12 m 24 Rest 4 m run 8 m run 5 m run Rest Cross run 18 m 25 Rest 4 m run 9 m run 5 m run Rest Cross run 14 m 26 Rest 5 m run 9 m run 5 m run Rest Cross run 10 m 20 m 27 Rest 5 m run 5 m run Rest Cross run run 12 m 28 Rest 5 m run 8 m run 4 m run Rest Cross run 29 Rest 4 m run 6 m run 3 m run Rest 8 m run Cross 30 Rest 3 m run 4 m run 2 m run Rest Rest Marathon</p>