Week 1:   

1) Weights- 2 sets of 4- high weights

2) Run 45 minutes at light exertion.

3) Weights- 2 sets of 10- low weights and run 45 minutes at light to steady state exertion on moderately hilly course.

Week 2:

1) Weights- 2 sets of 4- high weights

2) Run 45 minutes at light exertion.        

3) Weights 2 sets of 10-low weights and run 45 minutes at light to steady state exertion on moderately hilly course.

Week 3:

1) Weights- 3 sets of 4- high weights

2) Run 50 minutes at light exertion.

3) Weights 3 sets of 10- low weights and run 60 minutes at light to steady state exertion on moderately hilly course.

Week 4:

1) Weights- 3 sets of 4- high weights- increase the amount of weight

2) Run 50 minutes at light exertion

3) Weights 3 sets of 10- low weights- increase the amount of weight and run 50 minutes at  light to steady state exertion on moderately hilly course.

Week 5:

1) Weights- 3 sets of 4- high weights- increase the amount of weight

2) Run 90 minutes at a fast pace. 

3) Weights 3 sets of 10- low weights- increase the amount of weight and run 60 minutes at light to steady state exertion on moderately hilly course.

Week 6:

1) Weights- 3 sets of 4- high weights- maintain weight

2) Run for 50 minutes

3) Weights3 sets of 10- low weights- maintain weight and run 50 minutes at light to steady state exertion on moderately hilly course.

Week 7:

1) Weights- 3 sets of 4- high weights- maintain weight

2) Run for 45 minutes

3) Weights 2 sets of 10- low weights- maintain weight and run 45 minutes at light to steady state exertion on moderately hilly course.

Week 8:

1) Weights- 2 sets of 4- high weights- maintain weight

2) Run for 30 minutes

3) Run 35 minutes at light to steady state exertion on moderately hilly course.

Weights: