12-week base training plan:
Mon: 8 circuits (1 circuit = 100m stride, 100m jog, 100m stride, 100m jog)
Tue: Easy running 3 miles
Wed: Repeat hills workout (5 - 7 x 300m uphill, jog back down for recovery)
Thur: Easy running 3 miles & strides
Fri: Tempo run 3 miles
Sat: Rest
Sun: 4 mile run
Mon: 8 - 10 fartlek circuits
Tue: Easy 3 mile run
Wed: Repeat hills workout, 6 - 8 x 300m uphill, jog back down
Thur: Easy 3 mile run & strides
Fri: Tempo run 3 miles
Sat: Rest
Sun: 4 mile run
Mon: 10 - 12 fartlek circuits
Tue: Easy 3 - 4 mile run
Wed: Hills, 8 - 10 x 300m uphill, jog back down
Thur: Easy 3 - 4 mile run & strides
Fri: Tempo run 3 miles
Sat: Rest
Sun: 5 mile run
Mon: 10 - 12 fartlek circuits
Tue: Easy 3 - 4 mile run
Wed: Hills, 8 - 10 x 300m uphill, jog back down
Thur: Easy 3 - 4 mile run
Fri: Time segments: 5/5, 10/10, 5/5
Sat: Easy 3 - 4 mile run
Sun: 5 mile run
Mon: Rest
Tue: Tempo run 3 miles
Wed: Easy 3 - 4 mile run & strides
Thur: 10 - 12 fartlek circuits
Fri: Easy 3 - 4 mile run
Sat: Hills, 10 x 300m uphill, jog back down
Sun: 5 mile run
Mon: Time segments: 15/15, 15/15
Tue: Easy 4 mile run
Wed: Tempo run 3 - 4 miles
Thur: Easy 4 mile run & strides
Fri: 10 - 12 fartlek circuits
Sat: Rest
Sun: 5 mile run
Mon: Hills, 10 - 12 x 300m uphill, jog back down
Tue: Easy 4 mile run
Wed: Repeat miles, 4 x mile w/ 4 min. rest
Thur: Easy 4 mile run & strides
Fri: Tempo run 3 - 4 miles
Sat: Rest
Sun: 6 mile run
Mon: 10 - 12 fartlek circuits
Tue: Easy 4 mile run
Wed: Hills, 10 - 12 x 300m uphill, jog back down
Thur: Progression run (7:30 ---> 6:00)
Fri: Easy 4 mile run & strides
Sat: Rest
Sun: 6 mile run
Mon: Repeat miles, 5 x mile w/ 4 min. rest
Tue: Easy 5 mile run
Wed: 12 - 15 fartlek circuits
Thur: Easy 3 - 4 mile run
Fri: 10 - 12 x 300m uphill, jog back down
Sat: Rest
Sun: 6 mile run
Mon: Time segments: 5/5, 10/10, 10/10, 5/5
Tue: Easy 4 mile run + 10 - 12 x 80 - 100m uphill sprints, full recovery
Wed: 800m repeats: 6 x 800m, w/ 2:00 recovery
Thur: Easy 4 mile run & strides
Fri: Tempo run 4 miles
Sat: Rest
Sun: 7 mile run
Mon: 12 - 15 fartlek circuits
Tue: Easy 5 mile run
Wed: Repeat miles, 5 x mile w/ 4 min. recovery
Thur: easy 5 mile run & strides
Fri: Tempo run 4 - 5 miles
Sat: Rest
Sun: 7 mile run
Mon: Time segments: 1/1, 2/2, 3/3, 4/4, 5/5, 5/5, 4/4, 3/3, 2/2, 1/1
Tue: Easy 5 mile run
Wed: Progression run 5 miles (7:00 --> 5:40)
Thur: Hills, 12 - 15 x 300m uphill, jog back down
Fri: Easy 5 mile run & strides
Sat: 8 - 10 x (600m run w/ 200m jog)
Sun: Easy 8 mile run