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).