Group A: (Novice Joggers and Power Walkers) Week 12 & 13

Week 12:
Mon: OFF
Tues: 50 minute Walk (3-3.5 miles)- 4mph(15min/mile)
Wed: 1/2 mile easy walk. 40 minutes of run 3 minutes/walk 5 minutes. 1/2 mile easy...walk.
Thur: Rest/X-train 40minutes
Fri: 60 minutes (walk 10minutes, jog 2 minutes-repeat for entire workout).
Sat: Rest
Sun: Long run/walk: 6miles or (1 hour 30min)***goal is 4.0 mph or 15 minute/mile pace.

Week 13:
Mon: OFF
Tues: 50 minute Walk (3+miles)- 4mph(15min/mile).
Wed: OFF/X-train 40minutes
Thur: walk 1/2 mile easy. 50 minutes of run 2 minutes/walk 2 minutes. cooldown: 1/2 mile easy walk).
Fri: OFF/X-Train 40minutes
Sat: Rest Day
Sun: Long run/walk: 2 hour and 20 minute walk (9 mile walk).***goal is 3.5 mph or 16 minute/mile pace.

Group B: Intermediate Runners Weeks 12 & 13

Week 12:
Mon: Rest/ X-Train 40 minutes
Tue: 5 miles (Easy/Med) @ 13:00-14:00/mile pace.
Wed: Rest/ X-Train 40 minutes.
Thur: Tempo Run 1 mile easy jog... 4 miles @ 11-12 minute mile pace - 1 mile easy jog.
Fri: 3 miles (Easy/Med) @ 13:00-14:00/mile pace.
Sat: Rest/ X-Train 40 minutes
Sun: 8 miles (Easy): 13:00-14:30 pace

Week 13:
Mon: Rest/ X-Train 40 minutes
Tue: 4miles (easy/med) @ 13:00-14:00/mile pace.
Wed: 2 miles (Easy/med) @ 13:00-14:00/mile pace.
Thur: Speed Work!!!- 1 mile easy warm up jog.- 4 x 800 (2 laps around outdoor track = 800meters) @ 5:30 per 800 interval. 2 lap jog between intervals. -1 mile easy cool down jog.
Fri: Rest/ x-train 40 minutes
Sat: Rest/ x-train 40 minutes
Sun: 6 miles (Easy); 13:00-14:30 pace

Group C: High Quality/ Low Quantity Weeks 12 & 13

Week 12
Mon: Rest/ X-Train 40 minutes
Tues: 3 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 @ 3:20-3:30/800 (2 lapa around track).,, 2 lap jog recovery between- 1 mile cool down jog
Fri: Off
Sat: Off/ X-train 40 minutes
Sun: Long Run: 6 miles @ 10 min/mile pace (or 60 minutes).

Week 13:
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- 6 miles @ 7:30-9:00/ mile... 1 mile cool down
Fri: Off
Sat: Off/X-train 40 minutes
Sun: 9 miles @ 10min/mile pace (or 90 minutes)

Group D: (Advanced Runners: High Quantity/Low Quality). Weeks 12 & 13

Week 12:
Mon: Off/X-train 40 minutes
Tues: 4 miles (easy/med) @ 10:00-11:00/mile
Wed: Off/X-train 40 minutes
Thurs: Speed Work!-1mile warm up jog- 2 x 1mile (4 laps) @ 8:00-8:30 w/ 1/2 mile jog (2 laps)-1mile cool down
Fri: OFF!
Sat: 5 miles (easy/med) @ 10:00-11:00/mile
Sun: Long Run: 6 miles @ 10:00-11:30/mile pace (60 minutes of easy running).

Week 13:
Mon: Off/X-train 40 minutes
Tues: 6 miles (easy/med) @ 10:00-11:00/mile (approx 1 hour running
Wed: Off/X-train 40 minutes
Thurs: Speed Work!-1mile warm up jog- 3 miles (12 laps) @ 8:30-9:30/mile. 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 (1:30-1:45minutes of easy running).

Group A: (Novice Joggers and Power Walkers) Week 11 & 12

Week 11:
Mon: OFF
Tues: 50 minute Walk (3-3.5 miles)- 4mph(15min/mile)
Wed: 1/2 mile easy walk. 40 minutes of run 2 minutes/walk 2 minutes. 1/2 mile easy...walk.
Thur: Rest/X-train 40minutes
Fri: 60 minutes (walk 10minutes, jog 4 minutes-repeat for entire workout).
Sat: Rest
Sun: Long run/walk: 7miles or (1hour 50 minutes)***goal is 4.0 mph or 15 minute/mile pace.

Week 12:
Mon: OFF
Tues: 50 minute Walk (3+miles)- 4mph(15min/mile).
Wed: OFF/X-train 40minutes
Thur: walk 1/2 mile easy. 50 minutes of run 2 minutes/walk 2 minutes. cooldown: 1/2 mile easy walk).
Fri: OFF/X-Train 40minutes
Sat: Rest Day
Sun: Long run/walk: 2 hour and 20 minute walk (9 mile walk).***goal is 3.5 mph or 16 minute/mile pace.

Group B: (Intermediate Runners-) Weeks 11-12 Training

Week 11:
Mon: Rest/ X-Train 40 minutes
Tue: 5 miles (Easy/Med) @ 13:00-14:00/mile pace.
Wed: Rest/ X-Train 40 minutes.
Thur: Tempo Run 1 mile easy jog... 3 miles @ 11-12 minute mile pace - 1 mile easy jog.
Fri: 3 miles (Easy/Med) @ 13:00-14:00/mile pace.
Sat: Rest/ X-Train 40 minutes
Sun: 9 miles (Easy): 13:00-14:30 pace or ( 2 hours of easy running).

Week 12:
Mon: Rest/ X-Train 40 minutes
Tue: 4miles (easy/med) @ 13:00-14:00/mile pace.
Wed: 2 miles (Easy/med) @ 13:00-14:00/mile pace.
Thur: Speed Work!!!- 1 mile easy warm up jog.- 4 x 800 (2 laps around outdoor track = 800meters) @ 5:30 per 800 interval. 2 lap jog between intervals. -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 20 minutes)

Group C: (Advanced Runners-Low Quantity/High Quality Plan) Weeks 11-12

Week 11:
Mon: Rest/ X-Train 40 minutes
Tues: 3 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 @ 3:20-3:30/800 (2 lapa around track).,, 2 lap jog recovery between- 1 mile cool down jog
Fri: Off
Sat: Off/ X-train 40 minutes
Sun: Long Run: 7 miles @ 10 min/mile pace (or 70 minutes).

Week 12:
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- 6 miles @ 7:30-9:00/ mile... 1 mile cool down
Fri: Off
Sat: Off/X-train 40 minutes
Sun: 10 miles @ 10min/mile pace (or 100 minutes)

Group D: (Advanced Runners: High Quantity/Low quality). Weeks 11 & 12

Week 11:

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-5 mile tempo @ 9:00-10minutes/mile (36-40minutes goal time for 4 miles).-1mile cool down
Fri: OFF!
Sat: 5 miles (easy/med) @ 10:00-11:00/mile
Sun: Long Run: 8 miles @ 10:00-11:30/mile pace (60- 75 minutes of easy running).


Week 12

Mon: Off/X-train 40 minutes
Tues: 6 miles (easy/med) @ 10:00-11:00/mile (approx 1 hour running
Wed: Off/X-train 40 minutes
Thurs: Speed Work!-1mile warm up jog- 4 x 800 @ 3:30-4:00/800meter (2 laps around track). with equal jog recovery.-1 mile easy cool down.
Fri: OFF!
Sat: 4 miles (easy/med) @ 10:00-11:00/mile
Sun: 10 miles @ 10:00-11:30/mile pace (100-115 minutes of easy running).

Group D: (Advanced Runners: High Quantity/Low quality). Weeks 9 & 10

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-5 mile tempo @ 9:00-10minutes/mile (36-40minutes goal time for 4 miles).-1mile cool down
Fri: OFF!
Sat: 5 miles (easy/med) @ 10:00-11:00/mile
Sun: Long Run: 7 miles @ 10:00-11:30/mile pace (1 hour 15 minutes).

Week 6:
Mon: Off/X-train 40 minutes
Tues: 6 miles (easy/med) @ 10:00-11:00/mile (approx 1 hour running
Wed: Off/X-train 40 minutes
Thurs: Speed Work!-1mile warm up jog- 8 x 400 @ 1:45-2:00/400meter (1 lap around track). 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).

Group C: (Advanced Runners-Low Quantity/High Quality Plan) Weeks 9-10

Week 9:
Mon: Rest/ X-Train 40 minutes
Tues: 3 miles (easy/med) @ 9:00-10:00 per mile.
Wed: Off/ X-train 40 minutes
Thurs: Speed Work!!!- 1 mile warm up jog- 8 x 400 @ 1:45/400 (1 lap around track)... 1 lap jog recovery between- 1 mile cool down jog
Fri: Off
Sat: Off/ X-train 40 minutes
Sun: Long Run: 7 miles @ 10 min/mile pace (or 1hour 10minutes).

Week 10:
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- 5 miles @ 7:30-9:00... 1 mile cool down
Fri: Off
Sat: Off/X-train 40 minutes
Sun: 9 miles @ 10min/mile pace (or 1hour 30minutes)

Group B: (Intermediate Runners-) Weeks 9 & 10 Training

Week 9:
Mon: Rest/ X-Train 40 minutes
Tue: 5 miles (Easy/Med) @ 13:00-14:00/mile pace.
Wed: Rest/ X-Train 40 minutes.
Thur: Tempo Run 1 mile easy jog... 3 miles @ 11-12 minute mile pace - 1 mile easy jog.
Fri: 3 miles (Easy/Med) @ 13:00-14:00/mile pace.
Sat: Rest/ X-Train 40 minutes
Sun: 8 miles (Easy): 13:00-14:30 pace or (1hour 45 minutes).

Week 10:
Mon: Rest/ X-Train 40 minutes
Tue: 4miles (easy/med) @ 13:00-14:00/mile pace.
Wed: 2 miles (Easy/med) @ 13:00-14:00/mile pace.
Thur: Speed Work!!!- 1 mile easy warm up jog.- 8 x 400 (1 lap around outdoor track = 400meters) @ 3:00 minutes per 400 interval. 1 lap jog between intervals. -1 mile easy cool down jog.
Fri: Rest/ x-train 40 minutes
Sat: Rest/ x-train 40 minutes
Sun: 6 miles (Easy); 13:00-14:30 pace or (1 hour 20 minutes).

Group A: (Novice Joggers and Power Walkers) Week 9 & 10

Week 9:
Mon: OFF
Tues: 40 minute Walk (2.5-3 miles)- 4mph(15min/mile)
Wed: 1/2 mile easy... walk. Jog/Walk 4 miles at 15:00/mile; 1/2 mile easy...walk.
Thur: Rest/X-train 40minutes
Fri: 60 minutes (walk 10minutes, jog 2 minutes-repeat for entire workout).
Sat: Rest
Sun: Long run/walk: 6miles or (1hour 30 minutes)
***goal is 4.0 mph or 15 minute/mile pace.
Week 10:
Mon: OFF
Tues: 50 minute Walk (3+miles)- 4mph(15min/mile).
Wed: OFF/X-train 40minutes
Thur: 60 minutes (walk 10 minutes, jog 2 minutes-repeat for entire workout).
Fri: OFF/X-Train 40minutes
Sat: Rest Day
Sun: Long run/walk: 2 hour walk (8 mile walk).
***goal is 3.5 mph or 16 minute/mile pace.