Week # 1 1 1 1 1 1 1 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 4 4 4 4 4 4 4 5 5 5 5 5 5 5 6 6 6 6 6 6 6 7 7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day

14 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Day 21 Day 21 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35 Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42 Day 43 Day 44

Day #

Type of Training Time Trial Preperation Off Preperation Preperation Off Off Preperation Preperation Off Preperation Preperation Off Off Preperation Preperation Off Preperation Preperation Off Repeat Threshold Interval Preperation Preperation Preperation Off Build Off Off Build Build Off Build Build Off Time Trial Build Build Off Build Build Off Off Build Build

Distance 1 mile 4.4 miles Off 4.3 miles 4.3 miles Off Off 4.2 miles 4.2 miles Off 4.2 miles 4.2 miles Off Off 4.1 miles 4.1 miles Off 4.1 miles 4.1 miles Off 2.98 miles 3 miles 2.74 miles 4 miles 4 miles 4 miles Off 4 miles Off Off 3.9 miles 3.9 miles Off 3.9 miles 3.9 miles Off 1 mile 3.8 miles 3.8 miles Off 3.8 miles 3.8 miles Off Off 3.7 miles 3.7 miles

Intensity(Pace) [8:43 min/mile] 12:08 min/mi Off 12 min/mi 12 min/mi Off Off 11:40 min/mi 11:40 min/mi Off 11:35 min/mi 11:35 min/mi Off Off 11:25 min/mi 11:25 min/mi Off 11:20 min/mi 11:20 min/mi Off 9:59 min/ mi 11:10 min/mi 11:10 min/mi 11:10 min/mi Off 11:05 min/mi Off Off 10:55 min/mi 10:55 min/mi Off 10:50 min/mi 10:50 min/mi Off ? 10:40 min/mi 10:40 min/mi Off 10:35 min/mi 10:35 min/mi Off Off 10:25 min/mi 10:25 min/mi

total time [8:43 mins] 53.15 mins Off 51.60 mins 51.60 mins Off Off 48.30 mins 48.30 mins Off 48.17 mins 48.17mins Off Off 46.12 mins 46.12 mins Off 45.92 mins 45.92 mins Off 27 mins 44.40 mins 44.40 mins 44.40 mins Off 44.20 mins Off Off 41.14 mins 41.14 mins Off 40.95 mins 40.95 mins Off ? 39.52 mins 39.52 mins Off 39.33 mins 39.33 mins Off Off 37.92 mins 37.92 mins

800 meters- a 4:35 pace, rest for 1:30 minutes. R

7 7 7 7 7 7 7 8 8 8 8 8 8 8 9 9 9 9 9 9 9 10 10 10 10 10 10 10 11 11 11 11 11 11 11 11 11 12 12 12 12 12 12 12 13

Day 45 Day 46 Day 47 Day 48 Day 49 Day 49 Day 49 Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56 Day 57 Day 58 Day 59 Day 60 Day 61 Day 62 Day 63 Day 64 Day 65 Day 66 Day 67 Day 68 Day 69 Day 70 Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77 Day 77 Day 77 Day 78 Day 79 Day 80 Day 81 Day 82 Day 83 Day 84 Day 85

Off Build Build Off Threshold Interval Repeat Build Off Build Build Off Off Copmetition Copmetition Off Copmetition Copmetition Off Off Copmetition Copmetition Off Copmetition Copmetition Off Time Trial Copmetition Copmetition Off Copmetition Copmetition Off Off Threshold Interval Repeat Copmetition Copmetition Off Copmetition Copmetition Off Off 5k Race!

Off 3.7 miles 3.7 miles Off 3 miles 2.74 miles 3.6 miles Off 3.6 miles 3.6 miles Off Off 3.5 miles 3.5 miles Off 3.5 miles 3.5 miles Off Off 3.4 miles 3.4 miles Off 3.4 miles 3.4 miles Off 1 mile 3.3 miles 3.3 miles Off 3.3 miles 3.3 miles Off Off 3 miles 2.74 miles 3.2 miles 3.2 miles Off 3.2 miles 3.2 miles Off Off 3.2 miles

Off 10:20 min/mi 10:20 min/mi Off 9:59 min/ mi 10:10 min/mi Off 10:10 min/mi 10:05 min/mi Off Off 9:55 min/mi 9:55 min/mi Off 9:50 min/mi 9:50 min/mi Off Off 9:40 min/mi 9:40 min/mi Off 9:35 min/mi 9:35 min/mi Off ? 9:25 min/mi 9:25 min/mi Off 9:20 min/mi 9:20 min/mi Off Off 9:59 min/ mi 9:10 min/mi 9:10 min/mi Off 9:05 min/mi 9:05 min/mi Off Off 9:00 min/mi

Off 37.74 mins 37.74 mins Off 27 mins 36.36 mins Off 36.36 mins 36.18 mins Off Off 33.42 mins 33.42 mins Off 33.25 mins 33.25 mins Off Off 31.96 mins 31.96 mins Off 31.79 mins 31.79 mins Off ? 30.52 mins 30.52 mins Off 30.36 mins 30.36 mins Off Off 27 mins 29.12 mins 29.12 mins Off 28.96 mins 28.96 mins Off Off 28.80 mins

800 meters- a 4:35 pace, rest for 1:30 minutes. R

800 meters- a 4:35 pace, rest for 1:30 minutes. Repeat 6 times

Microcycle Running Hard Very light jog Off Very light jog Very light jog Off Off light jog light jog Off light jog light jog Off Off light jog light jog Off light jog light jog Off 1 mile- a 9:06 pace, 1600 meters a 9:02 pace, jog 1200 meters-a 6:47 pace jog jog Off jog Off Off jog jog Off quick jog quick jog Off quick jog quick jog quick jog Off slow run slow run Off Off slow run slow run

rest for 1:30 minutes. Repeat 6 times

Off slow run slow run Off Run Off Run Run Off Off Run Run Off Run Run Off Off Quick Run Quick Run Off Quick Run Quick Run Off Fast Run Fast Run Off Fast Run Fast Run Off Off
Repeat 6 times

1 mile- a 9:06 pace, 1600 meters a 9:02 pace, 1200 meters-a 6:47 pace

rest for 1:30 minutes. Repeat 6 times

1 mile- a 9:06 pace, 1600 meters a 9:02 pace, 1200 meters-a 6:47 pace

Fast Run Fast Run Off Fast Run Fast Run Off Off Fastest Run!