Su

M

T

W

R

F

Sa

MPW

16

R: 13.1

17

SRD

18

E-4@10:40

19

XT

20

E-6@10:40

21

SRD

22

L-10@10:40

16+R

23

SRD

24

E-8@9:44

25

E-6@9:44

26

E-6@9:44

27

SRD

28

E-4@9:44

29

L-14@9:44

41

30

SRD

Dec 1

E-7@9:44

2

T-7; 5@8:16

I-3x1mi@7:40

3

E-7@9:44

4

E-7@9:44

5

XT

6

R-3.1

32

7

SRD

8

E-8@9:38

9

T-8; 6@8:21;

T-7; 5@8:16

10

E-6@9:38

11

E-6@9:38

12

E-4@9:38

13

L-18@9:38

50

14

SRD

15

E-8@9:38

16

I-7; 3x1mi@7:40

I-6;5x800@7:18

17

E-6@9:38

18

E-6@9:38

19

XT

20

R-6.2

33

21

SRD

22

E-8@9:38

23

T-9; 7@8:26

24

E-6@9:38

25

E-8@9:38

26

E-4@9:38

27

L-20@9:38

55

28

SRD

29

E-9@9:38

30

E-6@9:38

31

E-8@9:38

Jan 1

E-8@9:38

2

E-4@9:38

3

L-16@9:38

51

4

SRD

5

E-7@9:33

6

T-10; 8@8:25

7

E-6@9:33

8

E-10@9:33

9

E-4@9:33

10

L-20@9:33

53

11

SRD

12

E-10@9:33

13

I-9; 4x1mi@7:35

14

E-6@9:33

15

E-10@9:33

16

E-4@9:33

17

L-16@9:33

55

18

SRD

19

E-9@9:33

20

T-9; 7@8:20

21

E-6@9:33

22

E-9@9:33

23

E-4@9:33

24

L-23@9:33

60

25

SRD

26

E-10@9:33

27

XT

28

E-9@9:33

29

E-9@9:33

30

E-4@9:33

31

E-9@9:33

37

Feb 1

SRD

2

E-10@9:27

3

T-9; 6@8:11

4

E-6@9:27

5

E-10@9:27

6

E-4@9:27

7

L-20@9:27

50

8

SRD

9

E-9@9:27

10

I-9; 4x1mi@7:31

11

E-6@9:27

12

E-9@9:27

13

E-4@9:27

14

L-12@9:27

49

15

SRD

16

E-6@9:27

17

T-7; 5@8:06

18

E-6@9:27

19

E-5@9:27

20

E-4@9:27

21

L-8@9:27

36

22

SRD

23

XT

24

E-3@9:27

25

XT

26

T-6; 4@8:02

27

E-3@9:27

28

SRD

12

Mar 1

R: 26.2

(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