December th f s s m t w th f s s m t w th f s s m t w th f s s m t w th f s s m t w th f s s m t w th f s s m t w th f s s m t w th f s s m t

January w th f s s m t w th f s s m t w th f s s m t w th f s s m t w

Febuary Tempo Run Resistance th f s s m 5k Easy t 12 miles w th Tempo Intervals f Hills s s m 5k Easy t 1k intervals w th f s Race Your Pace s m 5k Easy t 10k/ 12 miles & Drinks w th f s s Run Rest m t CORE w th f s

March

5k 10k Tempo Run Hills

15 Miles 500m Intervals

8k

5k Easy 8 miles Tempo Intervals Hills 8 miles Hills Tempo Run Core and Resistance

Silverstone Half DRINKS

CORE GSC Drinks Postponed to Fri Hills 10k

18 Miles Skiing

5k Tempo Run

5k Easy 10 miles Tempo Intervals HIlls 10 miles 400m Splits

CHRISTMAS

20 Miles

Date Day Session Distance Date Day Session Distance Date Day Session Distance Date Day Session Distance Date Day Session Distance Date Day Session Distance Date Day Session Distance Date Day Session Distance Date Day Session Distance Date Day Session Distance Date Day Session Distance Date Day Session Distance Date Day Session Distance Date Day Session Distance Date

12/5/2011 Monday

12/12/2011 Monday

12/6/2011 Tuesday Long Run 8k 12/13/2011 Tuesday Core 12/20/2011 Tuesday Tempo Intervals 3 x1000m 12/27/2011 Tuesday Long Run 8/10k 1/3/2012 Tuesday Long Run 10k 1/10/2012 Tuesday Long Run 8miles 1/17/2012 Tuesday Hills 10x 50m 1/24/2012 Tuesday Long Run 10 miles 1/31/2012 Tuesday Tempo Intervals 8 x400m 2/7/2012 Tuesday Long Run 12 Miles 2/14/2012 Tuesday Tempo Intervals 3 x1000m 2/21/2012 Tuesday Long Run (10k) 12 miles 2/28/2012 Tuesday Core 3/6/2012 Tuesday Tempo Intervals 3 x1000m 3/13/2012

12/7/2011 Wednesday

12/14/2011 Wednesday

12/19/2011 Monday

12/21/2011 Wednesday

12/26/2011 Monday

12/28/2011 Wednesday

12/8/2011 Thursday Tempo Intervals 5 x800m 12/15/2011 Thursday Hills 8 x 50m 12/22/2011 Thursday Tempo Run 3/5k 12/29/2011 Thursday

1/2/2012 Monday Easy Run 5k 1/9/2012 Monday Easy Run 5k 1/16/2012 Monday

1/4/2012 Wednesday

1/11/2012 Wednesday

1/5/2012 Thursday Tempo Run 5k 1/12/2012 Thursday Tempo Intervals 1/19/2012 Thursday Core & Res 1/26/2012 Thursday Tempo Intervals 2/2/2012 Thursday Core and Res 2/9/2012 Thursday Tempo Intervals 5 x800m 2/16/2012 Thursday

1/23/2012 Monday Easy Run 5k 1/30/2012 Monday

1/18/2012 Wednesday Tempo Run 3k 1/25/2012 Wednesday

2/6/2012 Monday Easy Run 5k 2/13/2012 Monday Easy Run 5k 2/20/2012 Monday Easy Run 5k 2/27/2012 Monday Easy Run 10k 3/5/2012 Monday Easy Run 5k 3/12/2012

2/1/2012 Wednesday Tempo Run 3k 2/8/2012 Wednesday

2/15/2012 Wednesday

2/22/2012 Wednesday

2/29/2012 Wednesday

3/7/2012 Wednesday

2/23/2012 Thursday Tempo Run 5k 3/1/2012 Thursday Tempo Intervals 5 x800m 3/8/2012 Thursday

3/14/2012

3/15/2012

Day Session Distance

Monday

Tuesday DRINKS!

Wednesday

Thursday

12/9/2011 Friday

12/10/2011 Saturday

12/16/2011 Friday

12/17/2011 Saturday

12/23/2011 Friday

12/24/2011 Saturday

12/11/2011 Sunday Easy Run 5k 12/18/2011 Sunday Long Run 8k 12/25/2011 Sunday CHRISTMAS 1/1/2012 Sunday

12/30/2011 Friday Tempo Run 3/5k 1/6/2012 Friday Hills 8 x 50m 1/13/2012 Friday Hills 8 x 50m 1/20/2012 Friday

12/31/2011 Saturday

1/7/2012 Saturday

1/8/2012 Sunday

1/14/2012 Saturday

1/21/2012 Saturday

1/15/2012 Sunday Long Run 8 miles 1/22/2012 Sunday

1/27/2012 Friday HIlls 10x 50m 2/3/2012 Friday

1/28/2012 Saturday

2/4/2012 Saturday

1/29/2012 Sunday Long Run 10 miles 2/5/2012 Sunday

2/10/2012 Friday Hills 10 x50m 2/17/2012 Friday

2/11/2012 Saturday

2/12/2012 Sunday

2/18/2012 Saturday RACE 2/25/2012 Saturday

2/19/2012 Sunday

2/24/2012 Friday Hills 10x 50m 3/2/2012 Friday

2/26/2012 Sunday

3/9/2012 Friday Easy Run 3k 3/16/2012

3/3/2012 Saturday Long Run 12 miles 3/10/2012 Saturday

3/4/2012 Sunday

3/11/2012 Sunday SILVERSTONE 3/18/2012

3/17/2012

Friday

Saturday

Sunday