Group D: Advanced Runners

Mon: Rest Day
Tues: 5 miles (40-50 minutes) at an easy effort
Wed: Rest Day
Thurs: Optional 3 mile run (25-30 minutes) at an easy effort
Fri: Rest Day
Sat: Rest Day
Sun: Broad Street 10 miler!!!

WEEK 16!!!! Group C: Advanced Runners

Mon: Off
Tues: 5 miles (45-50minute run) (At an easy effort)
Wed: OFF
Thurs: Optional 2 mile run (20 minutes) (At an easy effort)
Fri: OFF
Sat: OFF
Sun: Broad Street 10 miler!!!

WEEK 16!!! Group B: Intermediate Runners

Mon: Rest Day
Tues: 4 mile run (or 35-40minutes) (At an easy effort)
Wed: Rest Day
Thurs: OPTIONAL 2 mile run (or 20 minutes) (At an easy effort)
Fri: Rest Day
Sat: Rest Day
Sun: BROAD STREET 10 MILER!!!

WEEK 16!!!! Group A: Power-Walkers/Novice Joggers

Mon: Rest Day
Tues: 3 mile Walk/Jog (At an easy effort).
Wed: Rest Day
Thur: 2 miles Walk/Jog (At an easy effort).
Fri: Rest Day
Sat: Rest Day
Sun: BROAD STREET 10 MILER!!!

Weeks 14 & 15

Group A: Power Walking/Joging group Weeks 14 & 15


Mon: OFF


Tues: 50 minute Walk (3-3.5 miles)- 4mph(15min/mile)


Wed: 1/2 mile easy walk. 40 minutes of run 3 minutes/walk 5 minutes. 1/2 mile easy...walk.


Thur: Rest/X-train 40minutes


Fri: 60 minutes (walk 10minutes, jog 2 minutes-repeat for entire workout).


Sat: Rest


Sun: Long run/walk: 8miles or (2 hours)***goal is 4.0 mph or 15 minute/mile pace.





Mon: OFF


Tues: 50 minute Walk (3+miles)- 4mph(15min/mile).


Wed: OFF/X-train 40minutes


Thur: walk 1/2 mile easy. 50 minutes of run 2 minutes/walk 2 minutes. cooldown: 1/2 mile easy walk).


Fri: OFF/X-Train 40minutes


Sat: Rest Day


Sun: Long run/walk: 1hour 30min (6mile walk).***goal is 4.0mph or 15minute/mile pace.

Group B: Intermediate Runners Weeks 14 & 15
Mon: Rest/ X-Train 40 minutes


Tue: 4 miles (Easy/Med) @ 13:00-14:00/mile pace.


Wed: Rest/ X-Train 40 minutes.


Thur: Tempo Run 1 mile easy jog... 4 miles @ 11-12 minute mile pace - 1 mile easy jog.

Fri: 3 miles (Easy/Med) @ 13:00-14:00/mile pace.

Sat: Rest/ X-Train 40 minutes

Sun: 8 miles (Easy): 13:00-14:30 pace



Mon: Rest/ X-Train 40 minutes

Tue: 4miles (easy/med) @ 13:00-14:00/mile pace.

Wed: 3miles (Easy/med) @ 13:00-14:00/mile pace.

Thur: Speed Work!!!- 1 mile easy warm up jog.- 4 x 800 (2 laps around outdoor track = 800meters) @ 5:30 per 800 interval. 2 lap jog between intervals. -1 mile easy cool down jog.

Fri: Rest/ x-train 40 minutes

Sat: Rest/ x-train 40 minutes

Sun: 5 miles (Easy); 13:00-14:30 pace

Group C: High Quality/ Low Quantity Weeks 14 & 15
Mon: Rest/ X-Train 40 minutes

Tues: 3 miles (easy/med) @ 9:00-10:00 per mile.

Wed: Off/ X-train 40 minutes

Thurs: Speed Work!!!- 1 mile warm up jog- 4 x 800 @ 3:20-3:30/800 (2 lapa around track).,, 2 lap jog recovery between- 1 mile cool down jog

Fri: Off

Sat: Off/ X-train 40 minutes

Sun: Long Run: 6 miles @ 10 min/mile pace (or 60 minutes).



Mon: Rest/ X-Train 40 minutes

Tue: 4 miles (easy/med) @ 9:00-10:00 per mile.

Wed: Off/ X-train 40 minutes

Thurs: Tempo Run!- 1mile warm up jog- 6 miles @ 7:30-9:00/ mile... 1 mile cool down

Fri: Off

Sat: Off/X-train 40 minutes

Sun: 5 miles @ 10min/mile pace (50 minutes)

Group D: (Advanced Runners: High Quantity/Low Quality). Weeks 14 & 15
Mon: Off/X-train 40 minutes

Tues: 4 miles (easy/med) @ 10:00-11:00/mile

Wed: Off/X-train 40 minutes

Thurs: Speed Work!-1mile warm up jog- 2 x 1mile (4 laps) @ 8:00-8:30 w/ 1/2 mile jog (2 laps)-1mile cool down

Fri: OFF!

Sat: 5 miles (easy/med) @ 10:00-11:00/mile

Sun: Long Run: 8 miles @ 10:00-11:30/mile pace (60 minutes of easy running).



Mon: Off/X-train 40 minutes

Tues: 6 miles (easy/med) @ 10:00-11:00/mile (approx 1 hour running

Wed: Off/X-train 40 minutes

Thurs: Speed Work!-1mile warm up jog- 3 miles (12 laps) @ 8:30-9:30/mile. 1 mile easy cool down.

Fri: OFF!

Sat: 4 miles (easy/med) @ 10:00-11:00/mile

Sun: 6 miles @ 10:00-11:30/mile pace (1 hour of easy running).

Group A: (Novice Joggers and Power Walkers) Week 12 & 13

Week 12:
Mon: OFF
Tues: 50 minute Walk (3-3.5 miles)- 4mph(15min/mile)
Wed: 1/2 mile easy walk. 40 minutes of run 3 minutes/walk 5 minutes. 1/2 mile easy...walk.
Thur: Rest/X-train 40minutes
Fri: 60 minutes (walk 10minutes, jog 2 minutes-repeat for entire workout).
Sat: Rest
Sun: Long run/walk: 6miles or (1 hour 30min)***goal is 4.0 mph or 15 minute/mile pace.

Week 13:
Mon: OFF
Tues: 50 minute Walk (3+miles)- 4mph(15min/mile).
Wed: OFF/X-train 40minutes
Thur: walk 1/2 mile easy. 50 minutes of run 2 minutes/walk 2 minutes. cooldown: 1/2 mile easy walk).
Fri: OFF/X-Train 40minutes
Sat: Rest Day
Sun: Long run/walk: 2 hour and 20 minute walk (9 mile walk).***goal is 3.5 mph or 16 minute/mile pace.

Group B: Intermediate Runners Weeks 12 & 13

Week 12:
Mon: Rest/ X-Train 40 minutes
Tue: 5 miles (Easy/Med) @ 13:00-14:00/mile pace.
Wed: Rest/ X-Train 40 minutes.
Thur: Tempo Run 1 mile easy jog... 4 miles @ 11-12 minute mile pace - 1 mile easy jog.
Fri: 3 miles (Easy/Med) @ 13:00-14:00/mile pace.
Sat: Rest/ X-Train 40 minutes
Sun: 8 miles (Easy): 13:00-14:30 pace

Week 13:
Mon: Rest/ X-Train 40 minutes
Tue: 4miles (easy/med) @ 13:00-14:00/mile pace.
Wed: 2 miles (Easy/med) @ 13:00-14:00/mile pace.
Thur: Speed Work!!!- 1 mile easy warm up jog.- 4 x 800 (2 laps around outdoor track = 800meters) @ 5:30 per 800 interval. 2 lap jog between intervals. -1 mile easy cool down jog.
Fri: Rest/ x-train 40 minutes
Sat: Rest/ x-train 40 minutes
Sun: 6 miles (Easy); 13:00-14:30 pace