Training Guide
Click on the Training Image Map Training Month 1 Month 2 Month 3 Month 4

Month 2:  December 26 through January 22


WEEK 5:  December 26 - January 1
Day Beginner/Novice Intermediate
Saturday Race or 8 miles easy running Race or 10 miles easy running
Sunday 3 miles easy running 6 miles easy running
Monday 3x800m in 4:15; 400m recovery 4x800m in 3:50; 400m recovery
Tuesday 3 miles easy running 6 miles easy running
Wednesday 3 miles with 2 miles in 19:00-20:00 6 miles easy running
Thursday 3 miles easy running 6 miles with 3 miles in 26:30
Friday Rest Day Rest Day
WEEK 6:  January 2 - January 8
Day Beginner/Novice Intermediate
Saturday 8 miles easy running 10 miles easy running
Sunday 4 miles easy running 6 miles easy running
Monday 6x200m in :52; 200m recovery 6x200m in :48; 200m recovery
Tuesday 3 miles easy running 6 miles easy running
Wednesday 3 miles easy running 6 miles easy running
Thursday 3x800m in 4:15; 400m recovery 4x800m in 3:50; 400m recovery
Friday Rest Day Rest Day
WEEK 7:  January 9 - January 15
Day Beginner/Novice Intermediate
Saturday Race or 8 miles easy running Race or 10 miles easy running
Sunday 3-5 miles easy running 4-6 miles easy running
Monday 5x200m in :52; 200m recovery 10x100m in :22; 100m recovery
Tuesday 4 miles easy running 6 miles easy running
Wednesday 5x400m in 1:55; 400m recovery 5x400m in 1:38; 400m recovery
Thursday 3 miles easy running 6 miles easy running
Friday Rest Day Rest Day
WEEK 8:  January 16 - January 22
Day Beginner/Novice Intermediate
Saturday 10 miles easy running 12 miles easy running
Sunday Rest day 5 miles with 2 x 1 mile in 8:00
Monday 4x800M in 4:15; 400m recovery 8x200m in :48; 200m recovery
Tuesday 5 miles easy running 6 miles easy running
Wednesday 6x200M in :52; 200m recovery 4x800M in 3:45; 800m recovery
Thursday 4 miles easy running 6 miles easy running
Friday Rest Day Rest Day