Weeks (workout 1, wo 2, wo 3)
1- Easy
2- Easy
3- Long
4- Long
5- Long
6- Long, Marathon
7- Long, Fartlek, Marathon
8- Long, short Fartlek or Reps, Threshold
9- Long, Fartlek, Marathon
10- Long, short Fartlek or Reps, Threshold
11- Long, Fartlek, Marathon
12- Long, Fartlek, Marathon
13- Long, Threshold+6x200, Race
14- Easy
15- Long, Marathon, Fartlek
16- Long, Threshold, Intervals
17- Long, Marathon, Fartlek or Reps
18- Long, Intervals, Threshold
19- Long w/Marathon, Fartlek or Reps, Race
20- Long, Intervals, Race
21- Long w/Marathon, Threshold, Race
22- Long , Intervals, Fartlek or Reps
23- Long, Threshold, Race
24- Long w/Marathon, Intervals, Race
25- Long, Threshold, Fartlek or Reps
26- Long, Intervals + Reps, Race
27- Long, Fartlek or Reps, Race
28- Med-Long, Threshold+4-5x200, Race
Mileage = near 65 with down weeks every 4th
week 28= states
Marathon = JD Marathon Pace/ Basically a longer tempo 6-10 miles
Long Runs = 13-15 miles steady
Intervals = something along the lines of 6x1k @ I pace
Reps = 200-400 Intervals @ JD Rep Pace
Threshold = something along the lines of 3x1.5 mi @ LT pace