12-week training plan · v1
Twelve weeks
to a mile
Four sessions a week. Weights move up every two weeks. Every session ends with five minutes of stretching.
Where this ends — week 12
- Mile time trial. Beat the week 6 time by at least 60 seconds.
- Goblet squat 40 lb × 10 clean reps, no rounding at the bottom.
- 60-second plank without the hips sagging.
- Waist measurement down from the week 1 number. Measure it once a month, not once a day.
The scale usually goes flat or slightly up for the first two to three weeks — that’s water and glycogen, not fat. Judge weeks 1–3 by whether the sessions got done, not by the number.