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

Group C: High Quality/ Low Quantity Weeks 12 & 13

Week 12
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).

Week 13:
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: 9 miles @ 10min/mile pace (or 90 minutes)

Group D: (Advanced Runners: High Quantity/Low Quality). Weeks 12 & 13

Week 12:
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: 6 miles @ 10:00-11:30/mile pace (60 minutes of easy running).

Week 13:
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: 9 miles @ 10:00-11:30/mile pace (1:30-1:45minutes of easy running).

Group A: (Novice Joggers and Power Walkers) Week 11 & 12

Week 11:
Mon: OFF
Tues: 50 minute Walk (3-3.5 miles)- 4mph(15min/mile)
Wed: 1/2 mile easy walk. 40 minutes of run 2 minutes/walk 2 minutes. 1/2 mile easy...walk.
Thur: Rest/X-train 40minutes
Fri: 60 minutes (walk 10minutes, jog 4 minutes-repeat for entire workout).
Sat: Rest
Sun: Long run/walk: 7miles or (1hour 50 minutes)***goal is 4.0 mph or 15 minute/mile pace.

Week 12:
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 11-12 Training

Week 11:
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... 3 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: 9 miles (Easy): 13:00-14:30 pace or ( 2 hours of easy running).

Week 12:
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: 7 miles (Easy); 13:00-14:30 pace or (1 hour 20 minutes)

Group C: (Advanced Runners-Low Quantity/High Quality Plan) Weeks 11-12

Week 11:
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: 7 miles @ 10 min/mile pace (or 70 minutes).

Week 12:
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: 10 miles @ 10min/mile pace (or 100 minutes)

Group D: (Advanced Runners: High Quantity/Low quality). Weeks 11 & 12

Week 11:

Mon: Off/X-train 40 minutes
Tues: 5 miles (easy/med) @ 10:00-11:00/mile
Wed: Off/X-train 40 minutes
Thurs: Tempo Run!-1mile warm up jog-5 mile tempo @ 9:00-10minutes/mile (36-40minutes goal time for 4 miles).-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- 75 minutes of easy running).


Week 12

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- 4 x 800 @ 3:30-4:00/800meter (2 laps around track). with equal jog recovery.-1 mile easy cool down.
Fri: OFF!
Sat: 4 miles (easy/med) @ 10:00-11:00/mile
Sun: 10 miles @ 10:00-11:30/mile pace (100-115 minutes of easy running).

Group D: (Advanced Runners: High Quantity/Low quality). Weeks 9 & 10

Week 5:
Mon: Off/X-train 40 minutes
Tues: 5 miles (easy/med) @ 10:00-11:00/mile
Wed: Off/X-train 40 minutes
Thurs: Tempo Run!-1mile warm up jog-5 mile tempo @ 9:00-10minutes/mile (36-40minutes goal time for 4 miles).-1mile cool down
Fri: OFF!
Sat: 5 miles (easy/med) @ 10:00-11:00/mile
Sun: Long Run: 7 miles @ 10:00-11:30/mile pace (1 hour 15 minutes).

Week 6:
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- 8 x 400 @ 1:45-2:00/400meter (1 lap around track). with equal jog recovery.-1 mile easy cool down.
Fri: OFF!
Sat: 3 miles (easy/med) @ 10:00-11:00/mile
Sun: 9 miles @ 10:00-11:30/mile pace (90-100 minutes of easy running).

Group C: (Advanced Runners-Low Quantity/High Quality Plan) Weeks 9-10

Week 9:
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- 8 x 400 @ 1:45/400 (1 lap around track)... 1 lap jog recovery between- 1 mile cool down jog
Fri: Off
Sat: Off/ X-train 40 minutes
Sun: Long Run: 7 miles @ 10 min/mile pace (or 1hour 10minutes).

Week 10:
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- 5 miles @ 7:30-9:00... 1 mile cool down
Fri: Off
Sat: Off/X-train 40 minutes
Sun: 9 miles @ 10min/mile pace (or 1hour 30minutes)

Group B: (Intermediate Runners-) Weeks 9 & 10 Training

Week 9:
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... 3 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 or (1hour 45 minutes).

Week 10:
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.- 8 x 400 (1 lap around outdoor track = 400meters) @ 3:00 minutes per 400 interval. 1 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 or (1 hour 20 minutes).

Group A: (Novice Joggers and Power Walkers) Week 9 & 10

Week 9:
Mon: OFF
Tues: 40 minute Walk (2.5-3 miles)- 4mph(15min/mile)
Wed: 1/2 mile easy... walk. Jog/Walk 4 miles at 15:00/mile; 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 (1hour 30 minutes)
***goal is 4.0 mph or 15 minute/mile pace.
Week 10:
Mon: OFF
Tues: 50 minute Walk (3+miles)- 4mph(15min/mile).
Wed: OFF/X-train 40minutes
Thur: 60 minutes (walk 10 minutes, jog 2 minutes-repeat for entire workout).
Fri: OFF/X-Train 40minutes
Sat: Rest Day
Sun: Long run/walk: 2 hour walk (8 mile walk).
***goal is 3.5 mph or 16 minute/mile pace.

Group D: (Advanced Runners: High Quantity/Low quality). Weeks 7 & 8

Week 5:
Mon: Off/X-train 40 minutes
Tues: 5 miles (easy/med) @ 10:00-11:00/mile
Wed: Off/X-train 40 minutes
Thurs: Tempo Run!-1mile warm up jog-4 mile tempo @ 9:00-10/mile (36-40minutes goal time for 4 miles).-1mile cool down
Fri: OFF!
Sat: 6 miles (easy/med) @ 10:00-11:00/mile
Sun: Long Run: 5 miles @ 10:00-11:30/mile pace (50-60minutes easy).

Week 6:
Mon: Off/X-train 40 minutes
Tues: 5 miles (easy/med) @ 10:00-11:00/mile
Wed: Off/X-train 40 minutes
Thurs: Speed Work!-1mile warm up jog- 4 x 800 @ 3:30-4:30/800meter(1/2 mile) with equal jog recovery.-1 mile easy cool down.
Fri: OFF!
Sat: 3 miles (easy/med) @ 10:00-11:00/mile
Sun: 9 miles @ 10:00-11:30/mile pace (90-100 minutes of easy running).

Group C: (Advanced Runners-Low Quantity/High Quality Plan) Weeks 7-8

Week 7:
Mon: Rest/ X-Train 40 minutes
Tues: 4 miles (easy/med) @ 9:00-10:00 per mile.
Wed: Off/ X-train 40 minutes
Thurs: Tempo Run!!!- 1 mile warm up jog- 4 miles @ 7:30-9:00/mile- 1 mile cool down jog
Fri: Off
Sat: Off/ X-train 40 minutes
Sun: Long Run: 6 miles @ 10 min/mile pace (or 1hour 20 minutes).

Week 8:
Mon: Rest/ X-Train 40 minutes
Tue: 5 miles (easy/med) @ 9:00-10:00 per mile.
Wed: Off/ X-train 40 minutes
Thurs: Speed Work!- 1mile warm up jog- 4x800 @ 3:00-3:30/800 meter with equal time recovery. -1 mile cool down
Fri: Off
Sat: Off/X-train 40 minutes
Sun: 9 miles @ 10min/mile pace (or 1hour 30minutes)

Group B: (Intermediate Runners-) Weeks 7 & 8 Training

Week 7:
Mon: Rest/ X-Train 40 minutes
Tue: 4 miles (Easy/Med) @ 13:00-14:00/mile pace.
Wed: 2 miles (Easy/Med) @ 13:00-14:00/mile pace.
Thur: Tempo Run!- 1 mile easy warm up jog.- 4 miles @ 11-12 minute mile pace - 1 mile easy jog.
Fri: Rest/ x-train 40 minutes
Sat: Rest/ x-train 40 minutes
Sun: 5 miles (Easy): 13:00-14:30 pace or (1hour 5 minutes).

Week 8:
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(half mile = 2 laps around outdoor track) @ 5 minutes per 800 interval. 5 min rest in between intervals. -1 mile easy cool down jog.
Fri: Rest/ x-train 40 minutes
Sat: Rest/ x-train 40 minutes
Sun: 8 miles (Easy); 13:00-14:30 pace or (1 hour and 45minutes).

Group A: (Novice Joggers and Power Walkers) Week 7 & 8 Training

Week #7:
Mon: OFF
Tues: 40 minute Walk (2.5-3 miles)- 4mph(15min/mile)
Wed: 1 mile easy walk/jog; 3 miles at 16:00/mile; 1 mile easy walk/jog.
Thur: Rest/X-train 40minutes
Fri: 60 minutes (walk 10minutes, jog 2 minutes-repeat for entire workout).
Sat: Rest
Sun: Long run/walk: 4miles or (1hour)

Week #8:
Mon: OFF
Tues: 50 minute Walk (3+miles)- 4mph(15min/mile).
Wed: OFF/X-train 40minutes
Thur: 60 minutes (walk 10 minutes, jog 2 minutes-repeat for entire workout).
Fri: OFF/X-Train 40minutes
Sat: Rest Day
Sun: Long run/walk: 1 hour and 45 minutes (7 mile walk).

Group D: Advanced Runners: High Quantity/Low Quality). Weeks 5 & 6

Week 5:
Mon: Off/X-train 40 minutes
Tues: 5 miles (easy/med) @ 10:00-11:00/mile
Wed: Off/X-train 40 minutes
Thurs: Tempo Run!
-1mile warm up jog
-3 mile tempo @ 9:00/mile (27:00 goal time for 3 miles).
-1mile cool down
Fri: OFF!
Sat: 4 miles (easy/med) @ 10:00-11:00/mile
Sun: Long Run: 9 miles @ 10:00-11:30/mile pace (90-100 minutes of easy running).

Week 6:
Mon: Off/X-train 40 minutes
Tues: 5 miles (easy/med) @ 10:00-11:00/mile
Wed: Off/X-train 40 minutes
Thurs: Speed Work!
-1mile warm up jog
- 4 x 800 @ 3:30-4:30/800meter(1/2 mile) with equal jog recovery.
-1 mile easy cool down.
Fri: OFF!
Sat: 4 miles (easy/med) @ 10:00-11:00/mile
Sun: 9 miles @ 10:00-11:30/mile pace (90-100 minutes of easy running).

Group C: Week 5 & 6: Advanced Runners- Low Quantity/High Quality Plan.

Week 5:
Mon: Rest/ X-Train 40 minutes
Tues: 4 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 (1/2mile) @ 3:30 w/ 800 jog recovery.
- 1 mile cool down jog
Fri: Off
Sat: Off/ X-train 40 minutes
Sun: Long Run: 8 miles @ 10 min/mile pace (or 1hour 20 minutes).

Week 6:
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
- 3 mile tempo @ 9:00-10:00/mile pace
-1 mile cool down
Fri: Off
Sat: Off/X-train 40 minutes
Sun: 8 miles @ 10min/mile pace (or 1hour 20 minutes)

Group B: Week #5 & 6: Intermediate Runners

Mon: Rest/ X-Train 40 minutes
Tue: 3 miles (Easy/Med) @ 13:00-14:00/mile pace.
Wed: 2 miles (Easy/Med) @ 13:00-14:00/mile pace.
Thur: Speed Workout!
- 1 mile easy warm up jog.
- 2 x 1 mile @ 10-11 minutes w/ 800 jog inbetween.
- 1 mile easy cool down jog.
Fri: Rest/ x-train 40 minutes
Sat: Rest/ x-train 40 minutes
Sun: 7 miles (Easy): 13:00-14:30 pace or (1 hour and 30minutes).

Week 6:
Mon: Rest/ X-Train 40 minutes
Tue: 3 miles (easy/med) @ 13:00-14:00/mile pace.
Wed: 2 miles (Easy/med) @ 13:00-14:00/mile pace.
Thur: Tempo Run!!!
- 1 mile easy warm up jog.
- 3 mile tempo run @ 12:00/mile pace.
-1 mile easy cool down jog.
Fri: Rest/ x-train 40 minutes
Sat: Rest/ x-train 40 minutes
Sun: 7 miles (Easy); 13:00-14:30 pace or (1 hour and 30 minutes).

Group A Week #5 & 6: Novice Joggers/Power Walkers-

Week #5:
Mon: Easy Run/Walk-
45minutes (15min powerwalk; 5min easy jog; 10min powerwalk; 5min easy jog; 10min powerwalk).
Tues:Rest/X-train 40 minutes
Wed: 1 mile easy walk/jog; 3 miles at 16:00/mile; 1 mile easy walk/jog.
Thur: Rest/X-train 40 minutes
Fri: 2 mile power walk/jog
Sat: Rest/X-train 40 minutes
Sun: Long run/walk: 6miles or (1hour and 30minutes)

Week #6:
Mon: Easy Run/Walk-
45minutes (15min PW; 5min easy jog; 10min PW; 5min easy jog; 10min PW).
Tues: Rest/ X-Train 40minutes
Wed: 1 mile easy walk/jog; 3 miles @ 16:00/mile; 1 mile easy walk/jog.
Thur: Rest/X-train 40 minutes
Fri: 2 mile power walk/jog
Sat: Rest/ X-train 40 minutes
Sun: Long run/Walk: 6miles or (1hour and 30minutes

Group D: (Advanced Runners: High Quantity/Low quality). Weeks 3 & 4 Training

Week 3:

Mon: OFF/ X-train optional

Tues: 5 miles (easy/med) @ 10:00-11:00 per mile pace

Wed: OFF/ X-train optional

Thurs: Tempo Run!
- 1 mile warm up jog
- 3 mile tempo @ 9:00 per mile pace (27:00 goal time for 3 miles).
- 1 mile cool down jog

Fri: OFF!

Sat: 3 miles (Easy/Med) @ 10:00-11:00 per mile pace

Sun: 8 miles (Easy) @ 10:00-11:30 per mile pace

Week 4:

Mon: OFF/ X-Train optional

Tue: 5 miles (easy/med) @ 10:00-11:00 per mile pace

Wed: OFF/ X-Train optional

Thur: 5 miles (easy/med) @ 10:00-11:00 per mile pace

Fri: OFF

Sat: 3 miles (Easy/Med) @ 10:00-11:00 per mile pace

Sun: Long Run!
- 5 miles (Easy/Med) @ 10:00-11:30 per mile pace

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

Week 3:

Mon: OFF/ X-Train optional

Tue: 2 miles @ 9:00-10:00 mile pace

Wed: OFF/ X-Train optional

Thurs: Tempo Run!
-1 mile warm up jog
-3 miles @ 8:15 per mile (24:45 for 3 miles)
-1 mile cool down jog

Fri: OFF

Sat: OFF/ X-train optional

Sun: Long Run!
- 7 miles (Easy/Med) @ 9:00-10:00 per mile

Week 4:

Mon: OFF/ X-train optional

Tues: 4 miles (Easy/Med) @ 9:00-10:00 per mile

Wed: OFF/ X-train optional

Thur: 4 miles (Easy/Med) @ 9:00-10:00 per mile

Fri: OFF

Sat: OFF/ X-TRAIN optional

Sun: Long Run:
- 5 miles (Easy/Med) @ 9:00-10:00 per mile

Group B: (Intermediate Runners-) Weeks 3 & 4 Training

Week 3:

Mon: 2 miles (Easy/Med) @ 13:00 to 14:00 minute mile pace

Tues: Off

Wed: 2 miles (Easy/Med) @ 13:00 to 14:00 minute mile pace

Thur: Tempo Run Workout!
- 1 mile Easy warm up jog
- 3 miles@ 12:00 mile pace.
- 1 mile Easy walk/jog.

Fri: Off

Sat: Off/ X-train optional

Sun: Long Run:
- 6 miles (Easy):

Week 4:

Mon: Off

Tues: 3 miles (easy/med) @ 13:00-14:00 per mile pace

Wed: Off/ X Train optional

Thur: 3 miles (Easy/med) @ 13:00-14:00 per mile pace

Fri: Off

Sat: Off/ X-Train optional

Sun: Long Run
- 5 miles (Easy):

Group A: (Novice Joggers and Power Walkers) Week 3 & 4 Training

Week 3



Mon: Walk 30 minutes (Easy/Med effort)

Tues: Run/Walk-20 minute Easy/Med effort walk-

1min jog, 1 min walk (for 15 additional minutes)-

15 minute Easy/Med effort walk

Wed: Off

Thurs: Run/Walk-15 minute Easy/Med effort walk-

1 min jog, 1 min walk (for 20 minutes)-

15 minute easy/med effort walk

Fri: Walk 30 minutes (Easy/Med)

Sat: OFF

Sun: Long Walk 60 minutes





Week 4



Mon: Walk 40 minutes

Tues: Run/Walk- 20 minute Easy/Med effort walk-
1min jog/ 1min walk- Do this for an additional 20 minutes

Wed: Off

Thurs: Run/Walk- 20 minute Easy/Med effort walk-
1min jog/ 1 min walk- Do this for an additional 20 minutes

Fri: Walk 35 minutes (Easy/Med)

Sat: Off

Sun: Long Walk 70 minutes.

Group D: Advanced Runners (Higher Quantity/Less Quality)

Week 1: 1/5-1/11

Mon: Rest day (X train optional)
Tue: Easy 4 miles @ 10:00-11:00 per mile pace
Wed: Rest day
Thur: Tempo Run
-1 mile jog
-3 miles @ 9:00-9:30 pace (27:00-28:30 total time)
-1 mile walk/jog cool down
Fri: Easy 4 miles @ 10:00-11:00 per mile pace
Sat: Rest Day (X train optional)
Sun: LONG RUN
- 8 miles @ 10:30-11:30 per mile pace



Week 2: 1/12-1/18

Mon: Rest day
Tue: 5 miles @ 10:00-11:00 per mile pace
Wed: Rest day (X train optional)
Thur: Speed work:
- 1 mile jog warm up
- 2 x mile @ 8:30-9:00
* 1/2 mile walk/jog in between
- 1 mile walk/jog cool down
Fri: Easy 4 miles @ 10:00-11:00 per mile pace
Sat: Rest (X train optional)
Sun: Long Run:
- 8 miles @ 10:30-11:30 per mile pace