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)