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)