Coach Sam of run coach says: Just keep going!

MONDAY

SPEED 5-6 miles Warm up: Jog 1 mile Workout: 1 x Run 1600m in 9:02 (9:05/mile) Jog for 1:30

2 x Run 800m in 4:21 (8:45/mile) Jog for 2:00

1 x Run 1600m in 9:02 (9:05/mile) Jog for 1:30 Cooldown: Jog 1 mile easy; good stretch

TUESDAY

CROSS-TRAIN Aerobic crosstraining: cycling, elliptical, pool running or equivalent activity for 30-35 minutes

WEDNESDAY

EASY RUN 3-4 miles

THURSDAY

REST DAY 0 miles

FRIDAY

TEMPO 5-6 miles Warmup: Jog 1 mile Workout: Run 30:00 at 9:49/mile Cooldown: Jog 1 mile easy; good stretch

SATURDAY

LONG RUN 8-9 miles

SUNDAY

REST DAY 0 miles