MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1
 easy 3 miles

 easy 3 miles

2
 tempo 8 miles

 7.5 miles

3
 rest 0 miles

 easy 3 miles

4
 pace 8 miles

 pace 8 miles
 (h&h)

5
 16 miles

 16 miles
 (h&h)

6
 easy 4 miles

 0 miles

7
 speedwork

 0 miles
 too h&h

8
 easy 4 miles

 7 miles
 (h&h)

9
 tempo 8 miles

 0 miles
 too h&h

10
 rest 0 miles

 0 miles
 too h&h

11
 pace 8 miles

 8 miles
 (easy trail)

12
 17 miles

 13 miles
 (hard rain)

13
 easy 4 miles

 easy 4 miles

14
 speedwork

 ladder

15
 easy 4 miles

 easy 4 miles

16
 tempo 9 miles

 easy 9 miles
 (w & h)

17
 rest 0 miles

 0 miles

18
 easy 9 miles

 easy 9 miles
 (w & h)

19
 12 miles

 17 miles
 (w & h)

20
 easy 4 miles

 easy 4 miles

21
 speedwork

 4 x 1200

22
 easy 4 miles

 rest 0 miles

23
 tempo 9 miles

 pace 9 miles

24
 rest 0 miles

 pace 9 miles

25
 pace 9 miles

 rest 0 miles

26
 19 miles

 19 miles

27
 easy 4 miles

 rest 0 miles

28
 speedwork

 ladder

29
 easy 4 miles

 easy 4 miles

30
 tempo 10 miles

 pace 8.5 miles

31
 rest 0 miles

 rest 0 miles