| Wk | Date | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| 1 | 11.10- 11.16 | Kickbox | 30 min tempo | Kickbox | 3 mi | Rest | 5 mi | Boot camp |
| 2 | 11.17- 11.23 | Kickbox | 4 x 400 Intervals | Kickbox | 3 mi | Rest | 6 mi | 2.5 mi Easy |
| 3 | 11.24- 11.30 | Kickbox | 35 min tempo | Kickbox | 3 mi | Rest | 7 mi | Boot camp |
| 4 | 12.01- 12.07 | Kickbox | 5 x 400 Intervals | Kickbox | 4 mi race pace | Rest | 7 mi | Boot camp |
| 5 | 12.08- 12.14 | Kickbox | 35 min tempo | Kickbox | 3 mi race pace | Rest | 8 mi | Boot camp |
| 6 | 12.15- 12.21 | Kickbox | 6 x 400 Intervals | Kickbox | 4 mi race pace | 2 miles Easy | Rest | 10K race |
| 7 | 12.22- 12.28 | Kickbox | 40 min tempo | Kickbox | 4 mi race pace | Rest | 9 mi | 3 mi Easy |
| 8 | 12.29- 01.04 | Kickbox | 6 x 400 Intervals | Kickbox | 3 mi race pace | Rest | 10 mi | Boot camp |
| 9 | 01.05- 01.11 | Kickbox | 45 min tempo | Kickbox | 4 mi race pace | Rest | 11 mi | Rest |
| 10 | 01.12- 01.18 | Kickbox | 7 x 400 Intervals | Kickbox | 3 mi race pace | Rest | 12 mi | Boot camp |
| 11 | 01.19- 01.25 | Kickbox | 45 min tempo | Kickbox | 3 mi race pace | Rest | 5 mi | Boot camp |
| 12 | 01.26- 02.01 | Rest | 4 mi | Kickbox | 2 mi | Rest | 20 minutes | Surf City USA Half Marathon |
Tempo Run: Start off with 15-20 minutes of easy running and then 15 to 20 minutes of comfortably hard running. Finish with 5-10 minutes of cooling down.Intervals: After warming-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. Repeat this with the 400 meter recovery in between each run.
