Week M T W T F S S Total

1x1200 PI
(400),
2x2 miles
2x800 CI 3-4 miles, 4 miles + 26-30
1 Rest PI (800) + Rest 8-9 miles
(200), or rest 4x100 S miles
4x100 S
4x200 SI
(200)
1x1200 PI
(400),
2x2miles 8?9 miles
2x800 CI 3-4 miles, 4 miles + 26-30
2 Rest PI (800) + Rest (include
(200), or rest 4x100 S miles
4x100S 4:00 TUT)
4x200 SI
(200)
2x[1200 CI
(600), 800
3 miles +
3 Rest CI (400), 2 miles Rest 5-K race 6 miles 24 miles
4x100 S
400 SI
(200)]

2x1-mile, 4 miles PI
10 miles,
CI (800), 3-4 miles, (800), 1 5 miles + 28?32
4 Rest Rest incl. 6:00
6x200 SI or Rest mile CI + 6x100 S Miles
TUT
(200) 6x100 S

2x1-mile 4 miles PI
CI (800), 3?4 miles, (800), 1 5 miles + 28?32
5 Rest Rest 11 miles
6x200 SI or Rest mile CI + 6x100 S Miles
(200) 6x100 S

2x[800 SI
(400), 400 4 miles
SI (200), (incl.
6 Rest Rest 10-K race 8 miles 30 Miles
200 SI 6x1:00 SI)
(200), + 4x100 S
1200 PI]
2x1200 CI
4 miles PI
(600),
(800), 11?12
4x400 SI 3?4 miles, 6 miles + 32?36
7 Rest 1x800 CI Rest miles, incl.
(200), or Rest 6x100 S Miles
(400), 2 8:00 TUT
4x200 SI
miles PI
(100)
2x1200 CI
4 miles PI
(600),
(800),
4x400 SI 3?4 miles, 6 miles + 32?36
8 Rest 1x800 CI Rest 6 miles
(200), or Rest 6x100 S Miles
(400), 2
4x200 SI
miles PI
(100)

4x400 CI
2x400 CI Half-
(200), 2 miles PI 3 miles
9 Taper Rest (200), 1x Rest marathon
2x200 SI + 4x100 S easy
200 SI race
(100)