| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 | 5 | 6 | 4 | 6 | |||
| Week 2 | 4 | 5 | 4 | 6 | |||
| Week 3 | 3 | 5 | 4 | 6 |
*Distance listed in Miles
10 km Maintenance
Updated on March 11, 2022
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 | 5 | 6 | 4 | 6 | |||
| Week 2 | 4 | 5 | 4 | 6 | |||
| Week 3 | 3 | 5 | 4 | 6 |
*Distance listed in Miles