Mon. 10

Easy

40-60 min.

Tues. 11

Bowerman workout—1200 on track,

3-mile on road,

1200 on track

Wed. 12

Easy

40-60 min. or speed circuit with 30 min. easy

Thur. 13

4 x 8 min. at LT with 2 min. recovery.

Fri. 14

Easy

40-60 min. or speed circuit with 30 min. easy or OFF

Sat. 15

Or 8 x 300 meter hill run at 5k race effort.

Sun. 16

Easy

80-90 min.

17

Easy 40-60 min.

18

4-5 x 800/100/300

800at5k; 100 jog; 300 at mile race pace

19

Easy

40-60 min. or speed circuit with 30 min. easy

20

20 min. easy

followed by 20 min. at LT, with 20 min. cooldown

21

Easy

40-60 min. or speed circuit with 30 min. easy or OFF

22

Strawberry Hill Fartlek circuit emphasis on hills.

23

Easy

80-90 min.

24

Easy

40-60 min.

25

"In and Out"/

"Fast-Float" 400s; 6-8 at 5k pace, 6-8 at 5k + 20 secs.

26

Easy

40-60 min. or speed circuit with 30 min. easy

27

20 min. ez +10 x 1 min. "relaxed fast" 2 min. recovery soft surface

28

Easy

40-60 min. or speed circuit with 30 min. easy or OFF

29

Easy 30-40 mins, if racing

Or 4 x 6 min. at LT pace with 1 min.rec.

30

10k or Easy 80-90 min.

1

Easy

30-40 min.

2

5 x 1000 at 5k race pace.

3 min. recovery Or change to 400s

3

Circuit speed drills including 30 min. easy running.

4

Easy 40-60 min

5

Easy

40-60 min. or speed circuit with 30 min. easy or OFF

6

Or 20 min. tempo at LT

7

Easy

80- 90 min.