Group B: Week #5 & 6: Intermediate Runners

Mon: Rest/ X-Train 40 minutes
Tue: 3 miles (Easy/Med) @ 13:00-14:00/mile pace.
Wed: 2 miles (Easy/Med) @ 13:00-14:00/mile pace.
Thur: Speed Workout!
- 1 mile easy warm up jog.
- 2 x 1 mile @ 10-11 minutes w/ 800 jog inbetween.
- 1 mile easy cool down jog.
Fri: Rest/ x-train 40 minutes
Sat: Rest/ x-train 40 minutes
Sun: 7 miles (Easy): 13:00-14:30 pace or (1 hour and 30minutes).

Week 6:
Mon: Rest/ X-Train 40 minutes
Tue: 3 miles (easy/med) @ 13:00-14:00/mile pace.
Wed: 2 miles (Easy/med) @ 13:00-14:00/mile pace.
Thur: Tempo Run!!!
- 1 mile easy warm up jog.
- 3 mile tempo run @ 12:00/mile pace.
-1 mile easy cool down jog.
Fri: Rest/ x-train 40 minutes
Sat: Rest/ x-train 40 minutes
Sun: 7 miles (Easy); 13:00-14:30 pace or (1 hour and 30 minutes).

Group A Week #5 & 6: Novice Joggers/Power Walkers-

Week #5:
Mon: Easy Run/Walk-
45minutes (15min powerwalk; 5min easy jog; 10min powerwalk; 5min easy jog; 10min powerwalk).
Tues:Rest/X-train 40 minutes
Wed: 1 mile easy walk/jog; 3 miles at 16:00/mile; 1 mile easy walk/jog.
Thur: Rest/X-train 40 minutes
Fri: 2 mile power walk/jog
Sat: Rest/X-train 40 minutes
Sun: Long run/walk: 6miles or (1hour and 30minutes)

Week #6:
Mon: Easy Run/Walk-
45minutes (15min PW; 5min easy jog; 10min PW; 5min easy jog; 10min PW).
Tues: Rest/ X-Train 40minutes
Wed: 1 mile easy walk/jog; 3 miles @ 16:00/mile; 1 mile easy walk/jog.
Thur: Rest/X-train 40 minutes
Fri: 2 mile power walk/jog
Sat: Rest/ X-train 40 minutes
Sun: Long run/Walk: 6miles or (1hour and 30minutes

Group D: (Advanced Runners: High Quantity/Low quality). Weeks 3 & 4 Training

Week 3:

Mon: OFF/ X-train optional

Tues: 5 miles (easy/med) @ 10:00-11:00 per mile pace

Wed: OFF/ X-train optional

Thurs: Tempo Run!
- 1 mile warm up jog
- 3 mile tempo @ 9:00 per mile pace (27:00 goal time for 3 miles).
- 1 mile cool down jog

Fri: OFF!

Sat: 3 miles (Easy/Med) @ 10:00-11:00 per mile pace

Sun: 8 miles (Easy) @ 10:00-11:30 per mile pace

Week 4:

Mon: OFF/ X-Train optional

Tue: 5 miles (easy/med) @ 10:00-11:00 per mile pace

Wed: OFF/ X-Train optional

Thur: 5 miles (easy/med) @ 10:00-11:00 per mile pace

Fri: OFF

Sat: 3 miles (Easy/Med) @ 10:00-11:00 per mile pace

Sun: Long Run!
- 5 miles (Easy/Med) @ 10:00-11:30 per mile pace

Group C: (Advanced Runners-Low Quantity/High Quality Plan)

Week 3:

Mon: OFF/ X-Train optional

Tue: 2 miles @ 9:00-10:00 mile pace

Wed: OFF/ X-Train optional

Thurs: Tempo Run!
-1 mile warm up jog
-3 miles @ 8:15 per mile (24:45 for 3 miles)
-1 mile cool down jog

Fri: OFF

Sat: OFF/ X-train optional

Sun: Long Run!
- 7 miles (Easy/Med) @ 9:00-10:00 per mile

Week 4:

Mon: OFF/ X-train optional

Tues: 4 miles (Easy/Med) @ 9:00-10:00 per mile

Wed: OFF/ X-train optional

Thur: 4 miles (Easy/Med) @ 9:00-10:00 per mile

Fri: OFF

Sat: OFF/ X-TRAIN optional

Sun: Long Run:
- 5 miles (Easy/Med) @ 9:00-10:00 per mile

Group B: (Intermediate Runners-) Weeks 3 & 4 Training

Week 3:

Mon: 2 miles (Easy/Med) @ 13:00 to 14:00 minute mile pace

Tues: Off

Wed: 2 miles (Easy/Med) @ 13:00 to 14:00 minute mile pace

Thur: Tempo Run Workout!
- 1 mile Easy warm up jog
- 3 miles@ 12:00 mile pace.
- 1 mile Easy walk/jog.

Fri: Off

Sat: Off/ X-train optional

Sun: Long Run:
- 6 miles (Easy):

Week 4:

Mon: Off

Tues: 3 miles (easy/med) @ 13:00-14:00 per mile pace

Wed: Off/ X Train optional

Thur: 3 miles (Easy/med) @ 13:00-14:00 per mile pace

Fri: Off

Sat: Off/ X-Train optional

Sun: Long Run
- 5 miles (Easy):

Group A: (Novice Joggers and Power Walkers) Week 3 & 4 Training

Week 3



Mon: Walk 30 minutes (Easy/Med effort)

Tues: Run/Walk-20 minute Easy/Med effort walk-

1min jog, 1 min walk (for 15 additional minutes)-

15 minute Easy/Med effort walk

Wed: Off

Thurs: Run/Walk-15 minute Easy/Med effort walk-

1 min jog, 1 min walk (for 20 minutes)-

15 minute easy/med effort walk

Fri: Walk 30 minutes (Easy/Med)

Sat: OFF

Sun: Long Walk 60 minutes





Week 4



Mon: Walk 40 minutes

Tues: Run/Walk- 20 minute Easy/Med effort walk-
1min jog/ 1min walk- Do this for an additional 20 minutes

Wed: Off

Thurs: Run/Walk- 20 minute Easy/Med effort walk-
1min jog/ 1 min walk- Do this for an additional 20 minutes

Fri: Walk 35 minutes (Easy/Med)

Sat: Off

Sun: Long Walk 70 minutes.

Group D: Advanced Runners (Higher Quantity/Less Quality)

Week 1: 1/5-1/11

Mon: Rest day (X train optional)
Tue: Easy 4 miles @ 10:00-11:00 per mile pace
Wed: Rest day
Thur: Tempo Run
-1 mile jog
-3 miles @ 9:00-9:30 pace (27:00-28:30 total time)
-1 mile walk/jog cool down
Fri: Easy 4 miles @ 10:00-11:00 per mile pace
Sat: Rest Day (X train optional)
Sun: LONG RUN
- 8 miles @ 10:30-11:30 per mile pace



Week 2: 1/12-1/18

Mon: Rest day
Tue: 5 miles @ 10:00-11:00 per mile pace
Wed: Rest day (X train optional)
Thur: Speed work:
- 1 mile jog warm up
- 2 x mile @ 8:30-9:00
* 1/2 mile walk/jog in between
- 1 mile walk/jog cool down
Fri: Easy 4 miles @ 10:00-11:00 per mile pace
Sat: Rest (X train optional)
Sun: Long Run:
- 8 miles @ 10:30-11:30 per mile pace