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| WK |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| 1 |
rest |
Cross Train |
5 x 200
|
rest/cross train |
3 mile fast |
3 miles recovery |
4 miles |
| 2 |
rest |
Cross Train |
4 x 400
|
rest/cross train |
4 mile fast |
3 miles recovery |
5 miles |
| 3 |
rest |
Cross Train |
4 x 600
|
rest/cross train |
6-8 mile fast |
4 miles recovery |
6 miles |
| 4 |
rest |
rest/cross train
|
6 x 200
|
rest/cross train |
3 miles fast
|
3 miles recovery |
5 k pace |
| 5 |
rest |
Cross Train |
5 x 400
|
rest/cross train |
6-8 mile fast |
5 miles recovery |
7 miles |
| 6 |
rest |
Cross Train |
5 x 600
|
rest/cross train |
6-8 mile fast |
3 miles recovery |
8 miles |
| 7 |
rest |
Cross Train |
6 x 200 |
rest/cross train |
6-8 mile fast |
6 miles recovery |
9 miles |
| 8 |
rest |
Cross Train |
5 x 400 |
rest/cross train |
8 mile fast |
6 miles recovery |
10 miles |
| 9 |
rest |
rest/Cross Train |
4 x 200 |
rest/cross train |
3 miles fast
|
4 miles recovery |
10 k pace |
| 10 |
rest |
Cross Train |
6 x 200 |
rest/cross train |
8 mile fast |
6 miles recovery |
11 miles |
| 11 |
rest |
Cross Train |
6 x 400 |
rest/cross train |
8 mile fast |
6 miles recovery |
12 miles |
| 12 |
rest |
Cross Train |
5 x 600 |
rest/cross train |
8 mile fast |
6 miles recovery |
13 miles |
| 13 |
rest |
Cross Train |
6 x 200
|
rest/cross train |
8 mile fast |
6 miles recovery |
14 miles |
| 14 |
rest |
rest/cross train |
4 x 200
|
rest/cross train |
3 miles fast
|
6 miles recovery |
15 k pace |
| 15 |
rest |
Cross Train |
5 x 600
|
rest/cross train |
8-10 mile fast |
6 miles recovery |
13 miles |
| 16 |
rest |
Cross Train |
6 x 200
|
rest/cross train |
8 mile fast |
6 miles recovery |
12 miles |
| 17 |
rest |
Cross Train |
6 x 400 |
rest/cross train |
8-10 mile fast |
6 miles recovery |
9 miles |
| 18 |
rest |
rest/light cross train |
4 x 200
|
rest/light cross train
|
3 miles fast |
3 miles recovery |
Race Day! |
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