Week ONE; (Week ending Aug 15)
Maint. Run (Miles) - 3.5 (Aug 9)
Intervals (Miles) - 3 (Aug 11) 5x400m 1:55-2:00 min each, (Aug 13) 1x1600/9 min, 1x1600/8:30, 1x1600/8 min, Extra Runs: (Aug 11 & 13) 3 miles & 1 mile
Long Run (Miles) - 4 (Aug 15) 6.2 Miles and 1 Mile cool down.
Total: 23 Miles
Week TWO: (Week ending Aug 22)
Maint. Run (Miles) - 4 (Aug 16, Aug 17, Aug 18)
Intervals (Miles) - 3.25 (Aug 20) 5x400m - 1:55 min each, 1x1600, 8:00 min, Extra Run, 3 Miles
Long Run (Miles) - 5 (Aug 22) 4 Miles
Total: 23 Miles
Week THREE: (Week ending Aug 29)
Maint. Run (Miles) - 4 (Aug 24, Aug 25) - Extra runs Miles 2, 1, 3, 2 (Aug 23)
Intervals (Miles) - 3 (Aug 28) 5x400m - 1:55 min each, 1x1600, 8:00 min, Extra Run, 3 Miles
Long Run (Miles) - 4 (Aug 29) 4 Miles & 3.5 Miles
Total: 25.5 Miles
Week FOUR: (Week ending Sept 5)
Maint. Run (Miles) - 5 (Aug 30) Extra (Aug 31, Sep 1) 2 Miles, 2 Miles, 4 Miles
Intervals (Miles) - 3.5 (Sep 3) 2x800m@3:50, 1x400m@1:55, Extra Runs 3 Miles, 2 Miles
Long Run (Miles) - 6 (Sep 5) 5 Miles
Total: 26 Miles
Week FIVE: (Week ending Sept 12)
Maint. Run (Miles) - 5.5 (Sep 7) Extra ((Sep7, 11, 12) 3 Miles, 2 Miles, 3 Miles
Intervals (Miles) - 3 (Sep 9) 3x800@3:50, twice
Long Run (Miles) - 4 (Sep 12) 4.5 Miles
Total: 20 Miles
Week SIX: (Week ending Sept 19)
Maint. Run (Miles) - 6 (Sep 13) Extra 2 miles, 3 Miles,
Intervals (Miles) - 3.5 (Sep 16) 4x800@3:50, twice
Long Run (Miles) - 7 (Sep 19)
Total: 25 Miles
Week SEVEN: (Week ending Sept 26)
Maint. Run (Miles) - 6.5 (Sep 20) Extra 3, 4 Miles
Intervals (Miles) - 3.5 (Sep 22) 4x800@3:50 Twice, 1x1600@7:45
Long Run (Miles) - 8 (Sep 26)
Total: 26 Miles
Week EIGHT: (Week ending Oct 3)
Maint. Run (Miles) - 7 (Sep 27) Extra 6 Miles
Intervals (Miles) - 4 (Sep 29) 4x800@3:50 Twice
Long Run (Miles) - 5 (Oct 3) 13.1 miles - Montgomery Half-Marathon
Total: 33 Miles
Week NINE: (Week ending Oct 10)
Maint. Run (Miles) - 7
Intervals (Miles) - 4
Long Run (Miles) - 9
Week TEN: (Week ending Oct 17)
Maint. Run (Miles) - 8
Intervals (Miles) - 4
Long Run (Miles) - 5
Week ELEVEN: (Week ending Oct 24)
Maint. Run (Miles) - 8
Intervals (Miles) - 4.5
Long Run (Miles) - 10 (or more)
Week TWELVE: (Week ending Oct 31)
Maint. Run (Miles) - 8
Intervals (Miles) - 4
Long Run (Miles) - 6
Week THIRTEEN: (Week ending Nov 7)
Maint. Run (Miles) - 10
Intervals (Miles) - 3
Long Run (Miles) - 6
Race week: (Week ending Nov 14)
Three easy runs of approx. 3 miles (or less).