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).