Weeks 1-3, 5-7, 9-11, and 13-15
Monday 60 minutes + weights
Tuesday 60 minutes + strides
Wednesday 20 x 200m with 200m slow jog rest
Thursday 60 minutes + weights
Friday 60 minutes + strides
Saturday 4 mile tempo
Sunday 90 minutes
Weeks 4, 8, 12, and 16
Monday 45 minutes + weights
Tuesday 45 minutes + strides
Wednesday 12 x 200m with 200m slow jog rest
Thursday 45 minutes + weights
Friday 45 minutes + strides
Saturday 3 mile tempo
Sunday 90 minutes