EVERY WEEK BEGINS WITH:1-2 MILE WARM UP (1 min rest) 4 x 50m SPRINTS (100% effort) (10 sec rest in between each) STRETCH
EVERY WEEK ENDS WITH: 1-2 MILE COOL DOWN (1 min rest) 4 x 50m SPRINTS (50% effort) (10 sec rest in between each) STRETCH
CD= Cool Down
WU= Warm Up
MP= Marathon Pace
HMP= Half Marathon Pace
Week 1
2 Mi. WU, 2 X 800 @ 5K Pace/2-3 min. Rest, 2 Mi. CD (4 Mi.)
Week 2
2 Mi. WU, 2 X 1200 @ 5K Pace/3-4 min. Rest, 1x400 @ 5k pace, 1 Mi. CD (5 Mi.)
Week 3
2 Mi. WU, 4 X 800 @ 5K Pace/2-3 min. Rest 1 Mi. CD (5 Mi.)
Week 4
2 Mi. WU, 2 X 1 Mi. @ 10K Pace/4 min. Rest, 2x400 @ 5k pace, 1 Mi. CD (6 Mi.)
Week 5
2 Mi. WU, 3 X 1 Mi. @ 10K Pace/4 min. Rest, 1 Mi. CD (6 MI.)
Week 6
2 Mi. WU, 2 X 1.5 Mi. @ 10K Pace/6 min. Rest, 2x800 @ 10k pace, 1 Mi. CD (7 Mi.)
Week 7
2 Mi.. WU, 4 X 1 Mi. @ 10K Pace/4 min. Rest, 1 Mi. CD (7 Mi.)
Week 8
2 Mi. WU, 3 Mi. @ HMP, Rest 4 min., 2x800 @ 10k Pace, 1-2 min Rest, 1 Mi. CD (7 Mi.)
Week 9
2 Mi. WU, 5 Mi. @ HMP, 0-1 Mi. CD (7-8 Mi.)
Week 10
2 Mi. WU, 2x2 Mi. @ HMP, Rest 3-4 min, 1x1200m @ 10k pace, 1-2 Mi. CD (8 Mi.)
Week 11
2 mile WU, 3 x 1.5 Mi. @ 15k pace, Rest 400m, 2 Mi. CD (9 Mi.)
Week 12
2 Mi. WU, Ladder workout: 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m, 2 Mi. CD (8 Mi.)
Week 13
1 Mi. WU, 3x2 Mi. at MP, Rest 2 min., 2x1 Mi. at MP, 1 Mi. CD (11 miles)
Week 14
2 Mi. WU, 6 Mi. Progression (3 miles @ MP, 2 miles @ HMP, 1 Mi. @ 10k Pace), 2-3 Mi. CD (10-11 Mi.)
Week 15
2 Mi. WU, 4 Mi. @ MP, 2 min. rest, 2 Mi. @ HMP, 2 min. rest, 1x400 "feeling fast" @ 5k pace, 2 Mi. CD (10 Mi.)
Week 16
2 Mi. WU, 1 Mi. @ 10k Pace, 3 min. rest, 3 Mi. @ MP 1 Mi. @ 10k Pace, 1x400 "fast" @ 5k Pace, 2 Mi. CD (9 Mi.)
Week 17
1 mi. WU, 8 Mi. at MP, 0-1 mi. CD (9-10 miles)
Week 18
1 Mi. WU, 3 x 1 Mi. @ MP (4 Mi.)