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