Training Guide
Training Schedule Training Month 1 Month 2 Month 3 Month 4

Month 1:  November 28 through December 13


WEEK 1:  November 28 - December 25
Day Beginner/Novice Intermediate
Saturday 3-5 miles walk/jog 5-8 miles easy running
Sunday 3-5 miles walk/jog 4 miles with 1 mile in 9:00
Monday Rest Day Rest Day
Tuesday 3 miles with 6x100 (moderate) 5 miles with 6x100 (fast)
Wednesday 3 miles easy running 4 miles easy running
Thursday 3 miles easy running 4 miles easy running
Friday Rest Day Rest Day
WEEK 2:  December 5 - December 11
Day Beginner/Novice Intermediate
Saturday Race or 5 miles easy running Race or 9 miles easy running
Sunday 3 miles easy running 4-6 miles easy running
Monday 8x100m in :25; 275m recovery 10x100m in :23; 275m recovery
Tuesday 3 miles easy running 6 miles easy running
Wednesday 2x800m in 4:20; 800m recovery 3x800m in 3:50; 800m recovery
Thursday 3 miles easy running 5 miles easy running
Friday Rest Day Rest Day
WEEK 3:  December 12 - December 18
Day Beginner/Novice Intermediate
Saturday 5 @ 10:00-10:30/mile 8 @ 9:00-9:30/mile
Sunday 3 miles easy running 6 miles easy running
Monday Rest Day 6x200m in :48; 200m recovery
Tuesday 2x800m in 4:20; 800m recovery Rest Day
Wednesday 3 miles easy running 3x800m in 3:50; 400m recovery
Thursday 3 miles easy running 4 miles easy running
Friday Rest Day Rest Day
WEEK 4:  December 19 - December 25
Day Beginner/Novice Intermediate
Saturday 8 miles easy running 10 miles easy running
Sunday 3 miles easy running 5 miles easy running
Monday 5x200m in :54; 400m recovery 4 miles easy running
Tuesday 3 miles easy running 5x400m in 1:45; 400m recovery
Wednesday 4 miles easy running 4 miles easy running
Thursday Rest day or 3 miles easy running 4 miles easy running
Friday Rest Day Rest Day