Wk

Workout 1

Workout 2

Workout 3

Workout 4

Miles

1

CR1 - 3/4 miles with 6 strides

CR2 - 8/9 mi

V0 2max - 5/8 x 600 meters or 5/8 x 2:30

CR3 - 5/6 miles

20

2

CR1 - 3 miles with 6 strides

CR2 - 8 mi

LT - 2 x 1.5 miles

CR3 - 5 miles

21

3

CR1 - 3 miles with 6 strides

CR2 - 8 mi

V0 2max - 4 x 800 meters or 4 x 3:00

CR3 - 6 miles

21

4

CR1 - 3 miles with 6 strides

CR2 - 8 mi

LT - 3-mile run (5 miles total)

CR3 - 6 miles

22

5

CR1 - 3 miles with 6 strides

CR2 - 9 mi

V0 2max - 7 x 600 meters or 7 x 2:30

CR3 - 6 miles

23

6

Speed - 10 x 100 meters (run the straights & jog the curves) or 10 x 15sec/15 sec easy (warm-up and cool down 1 mile each)

CR2 - 9 mi

LT - 4-mile run (6 miles total)

CR3 - 6 miles

24

7

CR1 - 3 miles with 6 strides

CR2 - 9 mi

V0 2max - 2 x 600 m, 2 x 800 m, 3 x 600 m or 2 x 2:30, 2 x 3:00, 3 x 2:30

CR3 - 7 miles

24

8

Speed - 10 x 100 meters or 10 x 15sec/15 sec easy (warm-up and cool down 1 mile each)

CR2 - 8 mi

2 – 3 mile time trial or race (4-5 miles total)

CR3 - 6 miles

22

9

CR1 - 3 miles with 6 strides

CR2 - 8 mi

V0 2max - 4 x 1200 m or 4 x 4:00

CR3 - 6 miles

22

10

Speed - 10 x 100 meters (run the straights & jog the curves) or 10 x 15sec/15 sec easy (warm-up and cool down 1 mile each)

CR2 - 8 mi

5km time trial or race

CR3 - 6 miles

22

11

CR1 - 3 miles with 6 strides

CR2 - 7 mi

V0 2max - 2 x 1600 m or 2 x 5:30

CR3 - 5 miles

19

Race Wk

CR1 - 5 miles with 6 strides

CR2 - 4 mi

4 x 300 meters

Race

20