I got this from a friend
tips

Week M T W Th F Sat Sun
1 off 3 off 3 off 4 3
2 off 3 off 3 off 4 3
3 off 3 off 3 off 4 3
4 off 3 off 3 off 4 3
5 off 3 off 3 off 6 3
6 off 3 off 3 off 6 3
7 off 3 off 3 off 6 3
8 off 3 off 3 off 8 3
9 off 3 off 3 off 8 3
10 off 4 off 4 off 6 3
11 off 3 off 4 off 10 3
12 off 3 off 3 off 2 13.1 race

Once I am ready to get back into workingout I am going to add stength training 2-3 times out of the week too and see how I feel. Also add a little cardio-xtraining if I am not up to running.

I am looking to just finish without walking, not a great speed