January 25 – January 31                                             February 1- February 7

Monday:  8 x Flying 30’s                                Monday:  Test - 800/1600/3200 - You pick

Tuesday:  Speed Day                                            Tuesday:  Speed Day

Wednesday:  5 mile Long Run + strides                Wednesday:  4-6 mile Long Run + strides

Thursday:  2 x Long Beech ST. hill circuits                   Thursday:  3 x 800 @ 5K pace  + strides

Friday:   4 mile Recovery Run + strides                   Friday:  5 x short Beech ST. hill circuits

Saturday:  2 x 1000 @ 5K pace + strides               Saturday:  4 miles Recovery run + strides

Sunday:  3 miles Recovery Run                                      Sunday:  Rest

February 8 – February 14                                    February 15 – February 21                                 

Monday:  5 mile Recovery Run + speed                    Monday:  4 mile Recovery Run + speed

Tuesday:  3 mile Tempo Run                                  Tuesday:  2-3 x 1000’s @ 5K pace

Wednesday:  5 mile Recover Run + strides                 Wednesday:  3 mile Recovery Run

Thursday:  6x150 @ 400 pace (4’ rest)                    Thursday:  6 mile Long Run + Strides

Friday:   3 x Long Beech St. hill circuits                            Friday:  5 x 200’s @ 800 pace

Saturday: 4-6 mile Recover Run + strides                       Saturday:  6 x Short Beech St. hill circuit                          

Sunday:  Rest                                                                Sunday:  3 mile Recovery Run

February 22 – February 28                                              March 1 – March 7

Monday:  3 miles Tempo Run                                Monday:  Test - 800/1600/3200 - You pick

Tuesday:  Speed Day                                                  Tuesday:  Speed Day

Wednesday:  5 mile Recovery Run + strides               Wednesday:  7 miles Long Run  + strides

Thursday:  4 x 800 @ 3200 pace (rest = work)         Thursday:  4 mile Recovery Run

Friday:   3 x Long Beech St. Hill circuits                     Friday:  4-6 x broken 300’s

Saturday:  5 mile Recover Run + strides                    Saturday:  4 mile Recovery

Sunday:  Rest                                                                 Sunday:  5 mile Recovery Run

March 8 – March 14                                                    March 15 – March 21

Monday:  10 Flying 30’s                                    Monday: 2-3 x 1 mile (90% race pace)

Tuesday:  Speed Day                                                  Tuesday: Speed Day

Wednesday:  3 – 5  Recovery Run + strides                 Wednesday:  5 – 8 miles Long Run + strides

Thursday:  6-8 x 400 @ 1600 pace                               Thursday:  6 Short Beech St. Hill circuit

Friday:   Fartlek Run(4’ @ 5K pace, 2’ easy x 6)           Friday:  3 – 5 mile Recovery Run

                  10 min warm-up & cool down run

Saturday:  3 - 5 miles Recover Run + strides                 Saturday:  2 – 4 mile Tempo Run

Sunday:  Rest                                                                 Sunday:  3 – 5 mile Recovery run + strides

March 22 – March 28                                             March 29 – April 2

Monday:  Day 8-12 x 400 @ Tempo Pace                Monday:  2 x (3 x 400) (800 race pace)                         (rest = 30”)                                                      (90 sec rest / 5 min rest for sets)

Tuesday: Speed Day                                  Tuesday:  Speed Day        

Wednesday:  4 – 8 miles Long Run + strides                Wednesday:  TIME TRIAL - You Pick

Thursday: 4 x 1000 @ 5K pace                               Thursday:  4 mile Recovery run + strides

                 Rest = work

Friday:   3-6 mile recovery                                          Friday:  20-30 min Tempo run

(can do this in 2 sets)

Saturday: 10 x Flying 30’s                                 Saturday:  7 mile Long Run + strides

Sunday:  Rest                                                                Sunday: 4 mile Recovery Run + strides

April 3 – April 10                                                     April 11 – April  18

Monday: 7 x Beech St. short hill circuit                      Monday:  3 x 1200 @ 3200 pace (6-8’ rest)              

Tuesday: Speed Day                                        Tuesday:  Speed Day

Wednesday:  2-4 x 300 (Full recovery)                             Wednesday: 4 mile recovery run

Thursday:  4 mile Recovery Run + strides                     Thursday:  4-6 x 150 (4 min recovery)

Friday:  Fartlek Run(4’ @ 5K pace, 2’ easy x 6)        Friday:  7 mile Long Run + strides

Saturday:  4 mile recovery + strides                       Saturday:  3 mile Recovery Run + strides

Sunday:  Rest                                                                   Sunday:  Rest