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):