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)