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