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).