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

Month 3:  January 23 through February 19


WEEK 9:  January 23 - January 29
Day Beginner/Novice Intermediate
Saturday Race or 6 miles easy running 10 miles with 6 miles in 55:30
Sunday 5-8 miles easy running 5 miles easy running
Monday 4x400m in 1:55; 4000m recovery 10x200m in :22; 275m recovery
Tuesday 3 miles easy running 6 miles easy running
Wednesday 2x1 mile in 9:00; 800m recovery 2x1 mile in 8:00; 800m recovery
Thursday 4 miles easy running 5 miles easy running
Friday Rest Day Rest Day
WEEK 10:  January 30 - February 5
Day Beginner/Novice Intermediate
Saturday 4 miles easy running Race or 10 miles easy running
Sunday 5-8 miles easy running 6 miles easy running
Monday 10x100M in :23; 300m recovery 10x100M in :21; 300m recovery
Tuesday 3 miles easy running 6 miles easy running
Wednesday 2x1 mile in 9:00; 800m recovery 5x800m in 3:45; 400m recovery
Thursday 3 miles easy running 3 miles easy running
Friday Rest Day Rest Day
WEEK 11:  February 6 - February 12
Day Beginner/Novice Intermediate
Saturday Race or 6 miles easy running Race or 10 miles easy running
Sunday 5-8 miles easy running 5 miles easy running
Monday 6x200m in :52; 200m recovery 6x400m in 1:35; 200m recovery
Tuesday 3 miles easy running 6 miles easy running
Wednesday 3 miles easy running 2x2 miles in 17:00; 1 mile recovery
Thursday 5 miles with 3 miles in 27:30 4 miles easy running
Friday Rest Day Rest Day
WEEK 12:  February 13 - February 19
Day Beginner/Novice Intermediate
Saturday 7-9 miles easy running 10 miles easy running
Sunday 4 miles easy running Rest Day
Monday 4x800m in 4:15; 400m recovery 3x1 mile in 7:45; 800m recovery
Tuesday 4 miles easy running 5 miles easy running
Wednesday 6x400m in 1:55; 400m recovery 8x200m in :46; 200m recovery
Thursday 3 miles easy running 5 miles easy running
Friday Rest Day Rest Day