1 Mile to 5 Mile Progression
Week	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	-	1	1	-	1	-	2
2	-	1	1	-	1	-	2
3	-	1	1	-	2	-	2
4	-	2	1	-	2	-	2
5	-	2	1	-	2	-	3
6	-	2	2	-	2	-	3
7	-	2	2	-	2	-	3
8	-	3	2	-	3	-	4
9	-	3	3	-	3	-	4
10	-	3	3	-	3	-	5

1.5 Km to 7.5 Km Progression
Week	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	-	1.5	1.5	-	1.5	-	3
2	-	1.5	1.5	-	1.5	-	3
3	-	1.5	1.5	-	3	-	3
4	-	3	1.5	-	3	-	3
5	-	3	1.5	-	3	-	4.5
6	-	3	3	-	3	-	4.5
7	-	3	3	-	3	-	4.5
8	-	4.5	3	-	4.5	-	6
9	-	4.5	4.5	-	4.5	-	6
10	-	4.5	4.5	-	4.5	-	7.5