Monday
Tuesday
2-3 miles
Steady
Wednesday
Thursday
2+miles
Speedwork
Friday
Saturday
3 Miles
Steady
Sunday
WEEK2
Monday
Tuesday
4 miles
Flat Fast
Wednesday
Thursday
4+miles
1 Hill
Friday
Saturday
Sunday
4 Miles
Speedwork
WEEK3
Monday
Tuesday
3.3 miles
Hillwork
Wednesday
Thursday
5+miles
Flat Fast
Friday
Saturday
4 Miles
Steady
Sunday
WEEK4
Monday
Tuesday
3.3 miles
1 Hill
Wednesday
Thursday
5+miles
2 Hill
Friday
Saturday
Sunday
5 Miles
Scenic/Steady
WEEK5
Monday
Tuesday
Wednesday
Thursday
4 Miles
Flat Fast
Friday
Saturday
Sunday
4 Miles
Speedwork
WEEK6
Monday
Tuesday
Wednesday
Thursday
4 Miles
2 Hill
Friday
Saturday
Sunday
4 Miles
Scenic/steady
WEEK7
Monday
Tuesday
3.3miles
Hillwork
Wednesday
Thursday
5 + Miles
2 Hill Speed
Friday
Saturday
Sunday
WEEK8
Monday
Tuesday
4 + miles
Tempo
Wednesday
Thursday
Friday
Saturday
6 Miles
Steady
Sunday
WEEK9
Monday
Tuesday
3.3 Miles
Tempo
Wednesday
Thursday
4+ Miles
2 Hill Speed
Friday
Saturday
Sunday
5 Miles
Scenic / Steady
WEEK10
Monday
Tuesday
4 Miles
Speedwork
Wednesday
Thursday
Friday
Saturday
Sunday
4 Miles
Speedwork
WEEK11
Monday
Tuesday
3.3 Miles
Hillwork
Wednesday
Thursday
6+miles
3 Hill
Friday
Saturday
Sunday
6 Miles
Scenic/Steady
WEEK12
Monday
Tuesday
Wednesday
5 Miles
Steady
Thursday
Friday
Saturday
4 Miles
Steady
Sunday
WEEK13
Monday
Tuesday
3.3 Miles
Hillwork
Wednesday
Thursday
5+miles
Tempo
Friday
Saturday
Sunday
4 Miles
Speedwork
WEEK14
Monday
Tuesday
4 Miles
Flat Fast
Wednesday
Thursday
3miles
Steady
Friday
Group Run
2 Miles
Saturday
10K ECHM
Sunday