Group D: (Advanced Runners: High Quantity/Low quality). Weeks 7 & 8

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-4 mile tempo @ 9:00-10/mile (36-40minutes goal time for 4 miles).-1mile cool down
Fri: OFF!
Sat: 6 miles (easy/med) @ 10:00-11:00/mile
Sun: Long Run: 5 miles @ 10:00-11:30/mile pace (50-60minutes easy).

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: 3 miles (easy/med) @ 10:00-11:00/mile
Sun: 9 miles @ 10:00-11:30/mile pace (90-100 minutes of easy running).