Sheet1

ELITE WORKOUT - LEVEL FOUR

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Mileage
Rebel Warm-up Rebel Warm-up Rebel Warm-up

3 miles easy + 4 BF
Week 1 REST strides Gym Workout 4 miles with 5x2' fartlek REST 5 miles easy Gym Workout 12
Body Weight
Core Workout LV 1 Core workout LV 1 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up

3 miles easy + 6 BF
Week 2 REST strides Gym Workout 5 miles with 6x2' fartlek REST 6 miles easy Gym Workout 14
Body Weight
Core Workout LV 1 Core Workout LV 1 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up Rebel Warm-up

Week 3 3 miles + 2x8" hill

sprints
4 miles easy + 6 BF
strides Gym Workout 5 miles with 8x2' fartlek REST 6 miles easy Gym Workout 18
Body Weight Body Weight
Workout Core Workout LV 2 Core Workout LV 1 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up Rebel Warm-up

Week 4 3 miles + 3x8" hill

sprints
4 miles easy + 8 BF
strides Gym Workout 5 miles with 15' Tempo REST 7 miles easy Gym Workout 19
Body Weight Body Weight
Workout Core Workout LV 2 Core Workout LV 2 Workout
Rebel Warm-up Rebel Warm-up Rebelwith
6 miles Warm-up
6x1' hill Rebel Warm-up

Week 5 3 miles + 4x8" hill

sprints
4 miles easy + 8 BF
strides Gym Workout
intervals. Slow jog down
rest. REST 7 miles easy Gym Workout 20
Body Weight Body Weight
Workout Core Workout LV 3 Core Workout LV 2 Workout

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 Sheet1

ELITE WORKOUT - LEVEL FOUR

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Mileage
Rebel Warm-up Rebel Warm-up Rebel Warm-up Rebel Warm-up
6 miles with 4x800m @

Week 6 3 milessprints
+ 4x10" hill 5 miles easy + 8 BF
strides Gym Workout
goal 5k pace. 400m slow
jog recovery REST 8 miles easy Gym Workout 22
Body Weight Body Weight
Workout Core Workout LV 3 Core Workout LV 3 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up Rebel Warm-up
7 miles with 5x800m @
3 miles + 4x10" hill 5 miles easy + 8 BF goal 5k pace. 400m slow
Week 7 sprints strides Gym Workout jog recovery REST 8 miles easy Gym Workout 23
Body Weight Body Weight
Workout Core Workout LV 3 Core Workout LV 3 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up Rebel Warm-up

7 miles with 6x800m @

3 miles + 5x10" hill 6 miles easy + 8 BF goal 5k pace. 400m slow
Week 8 sprints strides Gym Workout jog recovery REST 9 miles easy Gym Workout 25
Body Weight Body Weight
Workout Core Workout LV 3 Core Workout LV 3 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up Rebel Warm-up
7 miles with 5x800m @
3 miles + 5x10" hill 5 miles easy + 8 BF goal 5k pace. 400m slow
Week 9 sprints strides Gym Workout jog recovery REST 6 miles easy Gym Workout 21
Body Weight Body Weight
Workout Core Workout LV 3 Core Workout LV 3 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up
4 miles with 4x400m @ REST -or- easy

Week 10 REST
4 miles easy + 8 BF
strides Gym Workout
goal 5k pace - 30"/mile.
400m slow jog recovery REST
2-3 miles easy, 6 non-impact cardio
strides, 5k Race! for 15-20' 13/14
Core Workout LV 2 Core Workout LV 1 Dynamic Stretches

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