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