Group C: (Advanced Runners-Low Quantity/High Quality Plan)

Week 1: 1/5-1/11

Mon: OFF
Tues: 2 miles (Easy/Med effort) @ approx 9:45 pace per mile
Wed: Walk/X-Train 40 minutes (Easy/Med effort)
Thur: Tempo Run
- 1 mile easy warm up jog
- 3 miles @ 8:20 pace
- 1 mile cool down jog
Fri: OFF
Sat: OFF
Sun: LONG Run- 6 miles @ approx 9:45 pace (conversational pace)

Week 2: 1/12-1/18

Mon: OFF
Tues: 2 miles (Easy/Med effort) @ approx 9:45 pace per mile
Wed: Walk/X-Train 40 minutes (Easy/Med effort)
Thurs: Speed Workout
- 1 mile easy warm up jog
- 2 x mile @ 7:45 pace with 1/2 mile jog in between intervals
- 1 mile easy cool down jog
Fri: OFF
Sat: OFF
Sun: LONG Run- 6 miles @ approx 9:45 pace (conversational pace)

Group B: (Intermediate Runners-) Weeks 1 & 2 Training

Week 1: 1/5-1/11
Mon: OFF
Tue: Easy Run 2 miles (Easy/Medium- approx13:00 pace per mile)
Wed: Easy Run 2 miles (Easy/Medium- approx13:00 pace per mile)
Thur: Tempo Run Workout
- 1 mile easy warm up jog
- 3 miles @ 12:00 pace
- 1 mile easy cool down jog
Fri: OFF
Sat: Walk/X-Train 40 minutes
Sun: LONG Run: 6 miles @ 13:30 pace (easy/conversational pace)

Week 2: 1/12-1/18
Mon: OFF
Tue: Easy Run 2 miles (Easy/Medium- approx13:00 pace per mile)
Wed: Easy Run 2 miles (Easy/Medium- approx13:00 pace per mile)
Thur: Speed Workout
- 1 mile easy warm up jog
- 2 x Mile @ 11:00 pace w/ 1/2 mile jog in between
- 1 mile easy cool down jog
Fri: OFF
Sat: Walk/X-Train 40 minutes
Sun: LONG Run: 6 miles @ 13:30 pace (easy/conversational pace)

Group A: (Novice Joggers and Power Walkers) Week 1 & 2 Training

Week 1: 1/5-1/11

Mon: Walk 30 minutes (Easy/Medium effort)
Tues: Run/Walk
-15 minute Easy/Med effort walk
-2 mile Jog/Walk @ 14:00-15:00 per mile pace
-15 minute Easy effort walk
Wed: OFF
Thurs: Run/Walk
-15 minute Easy/Med effort walk
-2 mile Jog/Walk @ 14:00-15:00 per mile pace
-15 minute Easy effort walk
Fri: Walk 30 minutes (Easy/Med effort)
Sat: OFF
Sun: Long Walk:
- 60 minute walk (Easy/Medium effort)


Week 2: 1/12-1/18

Mon: Walk 30 minutes (Easy/Med effort)
Tues: Run/Walk
-15 minute Easy/Med effort walk
-2 mile jog/walk @ 14:00-15:00 per mile pace
-15 minute Easy/Med effort walk
Wed: Off
Thurs: Run/Walk
-15 minute Easy/Med effort walk
-2 mile jog/walk @ 14:00-15:00 per mile pace
-15 minute Easy/Med effort walk
Fri: Walk 30 minutes (Easy/Med)
Sat: OFF
Sun: Long Walk 60 minutes