Similar to Lydiard's 9 week base phase.
Can you tell Cerutty was better at coaching middle distance runners?
Week 1
M - 1 mile tempo
T - 5 miles easy
W - 2 miles steady
TH - AM 5 miles recovery, PM 3 miles easy
F - 35 min hill running
S - 3 miles easy
S - rest
Week 2
M - 2.5 miles tempo
T - 5 miles easy
W - 3 miles steady
TH - AM 5 miles recovery with 2 strides, PM 3 miles easy
F - AM 2 mile hike, PM 4 strides, 10 min hill running
S - 2 x 3 miles easy
S - rest
Week 3
M - 1.5 miles tempo
T - 2 x 5 miles easy
W - 2 miles steady
TH - AM 5 miles recovery, PM 3 miles easy
F - 35 min hill running
S - 3 miles easy
S - rest
Week 4
M - 2 x 2.5 miles tempo, 4 x short hill sprints
T - 3 x 5 miles easy
W - 4 miles steady
TH - AM 5 miles recovery with 4 strides, PM 2 x 3 miles easy
F - AM 4 mile hike, PM 8 wind sprints, 15 min hill running
S - 3 x 3 miles easy
S - rest
Week 5
M - 2 x 2.5 miles tempo, 5 x short hill sprints
T - 3 x 5 miles easy
W - 5 miles steady
TH - AM 5 miles recovery with 5 strides, PM 3 x 3 miles easy
F - AM 5 mile hike, PM 10 wind sprints, 20 min hill running
S - 4 x 3 miles easy
S - rest
Week 6
M - 2 x 2.5 miles tempo, 6 x short hill sprints
T - 3 x 5 miles easy
W - 6 miles steady
TH - AM 5 miles recovery with 6 strides, PM 3 x 3 miles easy
F - AM 6 mile hike, PM 12 wind sprints, 25 min hill running
S - 5 x 3 miles easy
S - rest
Week 7
M - 2 x 2.5 miles tempo, 7 x short hill sprints
T - 3 x 5 miles easy
W - 7 miles steady
TH - AM 5 miles recovery with 7 strides, PM 4 x 3 miles easy
F - AM 7 mile hike, PM 14 wind sprints, 25 min hill running
S - 6 x 3 miles easy
S - rest
Week 8
M - 2 x 2.5 miles tempo, 6 x short hill sprints
T - 3 x 5 miles easy
W - 10 miles steady
TH - AM 5 miles recovery with 8 strides, PM 5 x 3 miles easy
F - AM 8 mile hike, PM 16 wind sprints, 30 min hill running
S - 7 x 3 miles easy
S - rest
Week 9
M - 2 x 2.5 miles tempo, 9 x short hill sprints
T - 3 x 5 miles easy
W - 12 miles steady
TH - AM 5 miles recovery with 9 strides, PM 5 x 3 miles easy
F - AM 9 mile hike, PM 18 wind sprints, 30 min hill running
S - 7 x 3.5 miles easy
S - rest
Week 10
M - 2 x 2.5 miles tempo, 10 x short hill sprints
T - 3 x 5 miles easy
W - 14 miles steady
TH - AM 5 miles recovery with 10 strides, PM 4 x 3.5 miles easy
F - AM 10 mile hike, PM 20 wind sprints, 20 min hill running
S - 7 x 4 miles easy
S - rest
Week 11
M - 2 x 2.5 miles tempo, 8 x short hill sprints
T - 3 x 4 miles easy
W - 8 miles steady
TH - AM 5 miles recovery with 8 strides, PM 4 x 3.5 miles easy
F - PM 8 wind sprints, 35 min hill running
S - 6 x 3 miles easy
S - rest
Week 12
M - 2 x 2.5 miles tempo, 12 x short hill sprints
T - 3 x 5 miles easy
W - 16 miles steady
TH - AM 5 miles recovery with 12 strides, PM 5 x 3.5 miles easy
F - PM 24 wind sprints, 40 min hill running
S - 6 x 5 miles easy with each last .5 miles in a sprint
S - rest