Week Sunday Monday Tuesday Wednes Thursda Friday Saturday

day y
1 Off-Road Rest or x- Off-Road 4 miles 4 miles Rest or x- 5 miles
Run: 3-5 training Hill easy or x- easy + training w/last 15
miles Repeats: training strides minutes
easy 10 x 30- @ goal ½
seconds marathon
@ 5K pace
effort
2 6 miles Rest or x- Off-Road 5 miles Off-Road Rest or x- Progress
easy training Fartlek: easy or x- Run: 5 training ion
10 x 1 training miles Run: 2
minute @ easy + miles
5K effort strides easy, 3
w/1 miles
minute steady, 1
recoverie miles @
s goal 10K
pace
3 Off-Road Rest or x- Off-Road 5 miles 5 miles Rest or x- Tempo
Run: 7 training Hill easy or x- easy + training Run:6
miles Repeats: training strides miles
easy 3 x [2:00 w/middle
@ 5K 4 miles @
effort- goal 1/2
1:00 @ marathon
5K effort- pace
30 sec
sprint
w/jog
down
recovery
4 8 miles Rest or x- Off-Road 5 miles Off-Road Rest or x- 5 miles
easy training Fartlek: easy or x- Run: 5 training easy +
5 x 3:00 training miles strides
@ 5K easy +
effort strides
w/2:00
recoverie
s
5 Off-Road Rest or x- Track 5 miles Off-Road Rest or x- Progress
Run: 9 training Interval easy or x- Run: 6 training ion
miles s:5 x training miles Run: 2
easy 1,000m easy + miles
@ 5K strides easy, 2
pace miles @
w/1:00 ½
recoverie marathon
s pace, 2
miles @
10K pace,
1 mile
easy
 6 10 miles Rest or x- Off-Road 5 miles 6 miles Rest or x- Off-Road
easy training Fartlek: easy or x- easy + training Tempo
4 x 6:00 training strides Run:8
@ 10K miles
effort w/middle
w/1:00 6@½
recoverie marathon
s effort

7 Off-Road Rest or x- Track 5 miles Off-Road Rest or x- 7 miles

Run: 10 training Interval easy or x- Run: 5 training easy +
miles s:6 x training miles strides
easy 400m @ easy +
5K pace strides
w/1:00
recoverie
s, 6 x
400m @
5K pace –
15
sec/mile
w/2:00
recoverie
8 Off-Road Rest or x- 6 miles 6 miles 7 miles Rest or x- Off-Road
Tempo training easy + easy or x- easy + training Fartlek:
Run: 12- strides training strides 6 x 3:00
miles @ 5K
w/middle effort
8 miles @ w/2:00
½ recoverie
marathon s
effort

9 10 miles Rest or x- Tempo 5 miles Off-Road Rest or x-

Track
easy training Run: 5 easy or x- Run: 5 trainingInterval
miles @ training miles s: 3 x
½ easy + mile @
marathon strides 10K pace
pace w/1:00
recoverie
s
10 Off-Road Rest or x- Off-Road 4 miles 5 miles Rest or x- 3 miles
Run: 8 training Fartlek: easy or x- easy run training easy +
miles 5 x 2:00 training + strides strides
easy @5K
effort
w/1:00
recoverie
s

RACE
DAY!