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).