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)