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)