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