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The program is simple!
MikrahDash™ is a daily program consisting of a structured running regimen along with a daily Shnayim Mikrah V'Echad Targum seder. The running program increases in difficulty each week, while the S"M learning remains at a consistent pace. The standard program is outlined below and you are welcome to adapt it to your needs. But keep in mind: TefastaMeruba™ is the goal!
Standard Program
Running: Follow the drop-down menu below for each week. Running is to be done each day of the week except for Friday and Shabbos. Remember, the program is designed to start from scratch, if it feels too easy, stick with it. The numbers below represent how many minutes you should run or jog for each workout session, take breaks as needed. Make sure to complete the full distance for that day.
Shnayim Mikrah V'Echad Targum: You must each learn each respective day's Aliyah for that week, including the Mikrah twice, Onklos once, and Rashi once. Yes, learn Rashi too, you're not a weakling.
Pro Tip: Many choose to learn before they run.
Don't Be A Weak Am Ha'Aretz...
Do Not Miss A Day!
Week 1
1 mile
1-1-1-1-1
Week 2
1 mile
1-2-1-2-1
Week 3
1 mile
2-2-1-2-2
Week 4
1 mile
2-2-2-2-2
Week 5
2 miles
2-2-1-2-1
Week 6
2 miles
2-3-2-2-2
Week 7
2 miles
3-2-3-2-3
Week 8
3-3-3-3-3
Week 9
2.5 miles
2-3-3-3-3
Week 10
2.5 miles
3-4-4-3-3
Week 11
2.5 miles
3-4-3-3-4
Week 12
3 miles
4-4-4-4-4
If you get to a week that feels too difficult, repeat the week before moving to the next one.
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