Beginner (For an athlete just starting to run distance)

Sunday OFF
Monday 2 mile run, strides
Tuesday 3 x (3 minutes easy, 1 minute hard), ab work
Wednesday 3 mile run, strides
Thursday 1 mile warmup, 6 hills, 1 mile cooldown
Friday 2 mile run, strides
Saturday OFF
Intermediate (For an athlete that has completed 1-2 seasons of CC or runs 10-20 miles/week)
Sunday OFF
Monday 4 mile run, strides
Tuesday 1 mile warmup, 6-8 hills, 1 mile cooldown, ab work
Wednesday 4 mile run, strides
Thursday 4 x (3 minutes easy, 2 minutes hard), ab work
Friday 1 mile warmup, 3 mile tempo run (near race pace effort), 1 mile cooldown
Saturday 2 mile run, strides
Advanced (For an athlete that has completed 1-2 seasons of CC or runs more than 20 miles/week)
Sunday OFF or Cross Train (bike, elliptical, swim, etc.)
Monday 6 mile run, strides
Tuesday 1 mile warmup, 8-10 hills, 1 mile cooldown, ab work
Wednesday 4-6 mile run, strides
Thursday 6 x (3 minutes easy, 2 minutes hard), ab work
Friday 1 mile warmup, 3 mile tempo run (near race pace effort), 1 mile cooldown
Saturday 4-6 mile run, strides

Strides: an opportunity to work on running form and speed. Run 80-90% of maximum effort for 10-20
seconds.
Training Tips:
Make sure that you are running high QUALITY mileage. Your easy run pace should be only 1 to 2
minutes slower than your goal race pace. Long slow distance running makes long slow distance
runners!
When you are increasing mileage, you should increase overall mileage by no more than 10% per week.
For example, if you run 40 miles a week and want to increase mileage, you should only increase by 4
miles the next week (40 x .10 = 4). This will prevent injury!