Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 0
July 14
1 mile run
3- 400M sprints
2 Mile Run 4 Mile Run
Week 1
July 21
3 mile run
3- 400M sprint
5 Mile Run 7 Mile Run
Week 2
July 28
1 mile Sprint
5-400M sprints
6 Mile Run 8...
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 0
July 14
1 mile run
3- 400M sprints
2 Mile Run 4 Mile Run
Week 1
July 21
3 mile run
3- 400M sprint
5 Mile Run 7 Mile Run
Week 2
July 28
1 mile Sprint
5-400M sprints
6 Mile Run 8 Mile Run
Week 3
August4
1 Mile Sprint
7-400M Sprints
7 Mile Run 9 Mile Run
Week 4
August11
1 Mile Sprint
9-400M Sprints
8 Mile Run 10 Mile Run
Week 5
August 18
1 Mile Sprint
10-400M Sprints
6 Mile Run 11 Mile Run
Week 6
August 25
3 Mile Run
3-400M Sprints
7 Mile
Run**
13 Mile Run
@Race Pace
Week 7
September 1
1 Mile Sprint
5-800 Sprints
8 Mile Run 11 Mile Run
Week 8
September 8
1 Mile Run
5-800 Sprints
6 Mile Run 10 Mile Run
Week 9
September15
1 Mile Sprint
5-800 Sprints
7 Mile Run 11 Mile Run
Week 10
September22
1 Mile Sprint
5-800 Sprints
8 Mile Run 9 Mile Run
Week 11
September29
1 Mile Sprint
5-800 Sprints
6 Mile Run 6 Mile Run
Week 12
October 6
1 Mile sprint
3- 400M Sprints
5 Mi
Less
