Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

20 to 30 min, 3x400@VO2 jog 200 between, 3x1200@LT jog 600 between, 20 min easy

2

40 to 50 min

3

40 min Fartlek with 8 accelerations for 50 to 60 seconds

4

30 to 40 min

5

60 min pace

6

80 min Comfortable pace

7

45 to 75 min

8

20 to 30 min, 4x400@VO2 jog 400 between each,

30 min easy

9

40 to 50 min

10

5k @ ¾ effort then 5x300 starting at LT pace ending at VO2 pace

11

30 to 50 min easy

12 1^st day team practice

30 to 40 min easy

13

20 to 30 min

5K Time Trial

20 min easy

14

45 to 75 min

15

40 to 60 minutes Fartlek AYF (as you feel) in the hills

16

20 to 30 min easy

5x1000@LT 400 jog between each

20 to 30 min easy

17

40 to 50 min

18

5x300 @ RE jog 200 between each

19

10 to 20 min jog

3x1600@LT jog 800 between each

20 to 30 min jog

20

40 to 60 min Fartlek

During run 12 to 16 accels for 15 to 20 seconds

2 min easy running between each

21

45 to 75 min

22

40 min Fartlek with 8 x 40 to 50 sec accels jog 30 to 40 sec between each

23

6x800@VO2 400 jog between each

24

40 min comfortable pace

25

20 to 30 min easy

400-600-400-200@VO2

20 to 30 min easy

26

30 to 40 min easy

27

Run for the Pie, Hillside JH

28

45 to 75 min

29

20 to 30 min, 3x400@VO2 jog 200 between, 3x1200@LT jog 600 between, 20 min easy

30

40 to 50 min in the hills

31

30 to 40 min