Key:
2 miles @12 = run two miles at a 12 minute per mile pace
XT= cross train (biking, swimming, water running, strength training, hiking, walking)
Tempo run [1] — a short run at a quick pace, only slightly slower than race pace
Speed work — different types of interval training done at a track.
How to decipher a speed workout:
Speed Work 4 miles: Warm 1 mile; 2x1600 @ 9:45 w/ 800 jog btwn; Cool 1 mile = run four miles total; warm up for one mile, then do two repetitions of the 1600 meter (four times around a standard 400 meter track) at the pace of 9:45 minute miles; between reps jog for 800 meters; after your second rep, cool down by jogging for one mile.
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| One | Rest | Rest | Easy Run 2 miles @12 |
Rest/XT | XT | Easy Run 2 miles @12 |
XT |
| Two | Easy Run 3 miles @12 |
XT | Easy Run 3 miles @12 |
XT or Rest | XT or Rest | Easy Run 2 miles @12 |
XT or Rest |
| Three | Easy Run 3 miles @11.5 |
XT | Easy Run 3 miles @11.5 |
XT or Rest | XT or Rest | Easy Run 3 miles @12 |
XT or Rest |
| Four | Easy Run 4 miles @12 |
XT | Easy Run 3 miles @11.5 |
XT or Rest | XT or Rest | Easy Run 3 miles @11.5 |
XT or Rest |
| Five | Easy Run 4 miles @11.5 |
XT | Easy Run 4 miles @12 |
XT or Rest | XT or Rest | Easy Run 4 miles @11.5 |
XT or Rest |
| Six | Easy Run 3 miles @11 |
XT | Easy Run 3 miles @11.5 |
XT or Rest | XT or Rest | Easy Run 3 miles@11 |
XT or Rest |
| Seven | Easy Run 3 miles @11 |
XT | Tempo Run 4 miles 1 mi warm; 2 mi @10:15; cool 1 mi |
XT or Rest | XT or Rest | Long Run 5 miles @12 |
XT or Rest |
| Eight | Easy Run 3 miles @11 |
XT | Speed Work 4 miles: warm 1 mi; 2x1600 @ 9:45 w/ 800 jog btwn; cool 1 mi |
XT or Rest | XT or Rest | Long Run 5 miles @12 |
XT or Rest/td> |
| Nine | Easy Run 3 miles @11 min |
XT | Speedwork 4 miles: warm 1 mi; 3x800 @4:38 w/ 400 jog btwn; cool 1 mi |
XT or Rest | XT or Rest | Long Run 5 miles @11.5 |
XT or Rest |
| Ten | Easy Run 3 miles @11.5 |
XT | Tempo Run 4 miles: warm 1 mi; 2 mi @10:15; cool 1 mi |
XT or Rest | XT or Rest | Long Run 5 miles @11.5 |
XT or Rest |
| Eleven | XT or Rest | Easy Run 2 miles @12 |
XT or Rest | Speed Work 3 mile: warm 1 mi; 2x800 in 4:38 w/400 jogs btwn; cool 1 mi |
XT or Rest | XT or Rest | RACE DAY |