Su

M

T

W

R

F

Sa

MPW

27

SRD

28

E-6@10:40

29

E-5@10:40

30

T-6; 4@9:09

31

E-6@10:40

Aug 1

SRD

2

L-13@10:40

36

3

SRD

4

E-8@10:40

5

E-7@10:40

6

E-8@10:40

7

E-7@10:40

8

SRD

9

E-5@10:40

35

10

SRD

11

E-8@10:40

12

E-8@10:40

13

T-6; 4@9:09

14

E-6@10:40

15

SRD

16

L-13@10:40

43

17

SRD

18

E-8@10:33

19

E-8@10:33

20

E-6@10:33

21

E-6@10:33

22

SRD

23

L-15@10:33

43

24

SRD

25

E-8@10:33

26

E-8@10:33

27

E-6@10:33

28

E-6@10:33

29

E-4@10:33

30

E-8@10:33

40

31

SRD

Sept 1

E-6@10:33

2

T-7; 5@9:09

3

E-6@10:33

4

E-8@10:33

5

E-4@10:33

6

L-12@10:33

43

7

SRD

8

E-6@10:33

9

E-7@10:33

10

E-6@10:33

11

E-8@10:33

12

XT

13

E-7@10:33

34

14

SRD

15

E-6@10:27

16

T-8; 6@9:08

17

E-6@10:27

18

E-5@10:27

19

E-4@10:27

20

E-13@10:27

42

21

SRD

22

E-6@10:27

23

I-8; 5x1mi@8:23

24

E-6@10:27

25

E-8@10:27

26

E-4@10:27

27

L-15@10:27

47

28

SRD

29

E-8@10:27

30

T-8; 6@9:08

Oct 1

E-7@10:27

2

E-6@10:27

3

E-5@10:27

4

L-13@10:27

47

5

SRD

6

E-7@10:27

7

T-7; 6@9:08

8

E-6@10:27

9

E-8@10:27

10

E-5@10:27

11

R-13.1

45

12

SRD

13

E-6@10:20

14

E-7@10:20

15

T-9; 7@9:08

16

E-8@10:20

17

E-5@10:20

18

L-12@10:20

47

19

SRD

20

E-8@10:20

21

E-6@10:20

22

E-7@10:20

23

E-6@10:20

24

E-5@10:20

25

L-12@10:20

44

26

SRD

27

E-6@10:20

28

E-8@10:20

29

I-10; 6x1mi@8:18

30

E-8@10:20

31

E-5@10:20

Nov 1

E-12@10:20

47

2

SRD

3

E-7@10:20

4

T-9; 7@9:08

5

E-7@10:20

6

E-7@10:20

7

E-4@10:20

8

E-14@10:20

48

9

SRD

10

E-7@10:20

11

XT

12

E-4@10:20

13

T-6; 4@8:53

14

E-4@10:20

15

SRD

21

16

R: 13.1

(speedwork run with 1 mi warm-up and cool-down;

intervals run with 1/4mi recovery jogs between sets)

plan tweaked from a base created at www.runnersworld.com