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)