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)