Group D: (Advanced Runners: High Quantity/Low Quality). Weeks 12 & 13

Week 12:
Mon: Off/X-train 40 minutes
Tues: 4 miles (easy/med) @ 10:00-11:00/mile
Wed: Off/X-train 40 minutes
Thurs: Speed Work!-1mile warm up jog- 2 x 1mile (4 laps) @ 8:00-8:30 w/ 1/2 mile jog (2 laps)-1mile cool down
Fri: OFF!
Sat: 5 miles (easy/med) @ 10:00-11:00/mile
Sun: Long Run: 6 miles @ 10:00-11:30/mile pace (60 minutes of easy running).

Week 13:
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- 3 miles (12 laps) @ 8:30-9:30/mile. 1 mile easy cool down.
Fri: OFF!
Sat: 4 miles (easy/med) @ 10:00-11:00/mile
Sun: 9 miles @ 10:00-11:30/mile pace (1:30-1:45minutes of easy running).