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).