WEEK 1

• Monday: 2-4 miles easy running
• Tuesday: Off/Total rest
• Wednesday: 2-4 miles easy running, plus 4-6x 80 meter sprints
• Thursday: Cross train 45-60 minutes, easy to moderate effort)
• Friday: 2-4 miles easy running
• Saturday: Off/Total rest
• Sunday: 3-5 miles easy running, plus 4-6x 80 meter sprints
• Notes: Be consistent with training. Run easy 3 times this week. Try and run on dirt paths.

WEEK 2

• Monday: Cross train 45-60 minutes easy to moderate effort
• Tuesday: 2 mile warm up, 4 x 1/2 mile at a moderate/hard effort with 3 minutes recovery jog between reps, 2 mile cool down
• Wednesday: 3-5 miles of easy running plus 4-6 x 80 meter sprints
• Thursday: Cross Train 45-60 minutes easy to moderate effort
• Friday: Off/Total Rest
• Saturday: 2 mile warm up, 3 x 1 mile repeats at a moderate to hard effort with 3 minutes recovery jog between repeats, 2 mile cool down
• Sunday: 4-6 miles of easy running
• Notes: Adding in repeats and will help elevate your speed and fitness level.

WEEK 3

• Monday: Cross Train 45-60 minutes easy to moderate effort
• Tuesday: 2 mile warm up, 2 x 1 mile at a moderate/hard effort with 2 minutes recovery jog between reps, then 4 x 1/2 mile at a moderate/hard effort, 2 mile cool down
• Wednesday: 4-5 miles of easy running plus 4-6 x 80 meter sprints
• Thursday: Off/Total Rest
• Friday: 3-4 miles of easy running plus 4-6 x 80 meter sprints
• Saturday: 2 mile warm up, 2 x 1.5 mile repeats at a moderate to hard effort with 3 minutes recovery jog between repeats, 2 mile cool down
• Sunday: 5-7 miles of easy running
• Notes: Biggest training week, running 5 times. Be sure to eat at least 60 minutes before you run.

WEEK 4

• Monday: Cross Train 45-60 minutes easy to moderate effort
• Tuesday: 3-5 miles of easy running plus 4-6 x 80 meter sprints
• Wednesday: 2 mile warm up, 6 x 1/2 mile at a moderate/hard effort with 2 minutes recovery jog between reps, 2 mile cool down
• Thursday: 3-4 miles of easy running plus 4-6 x 80 meter sprints
• Friday: Off/Total Rest
• Saturday: Race Day!
• Sunday: Off/Total Rest
• Notes: It's important to "taper" this week, you have a fun weekend ahead!