MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

1
 pace 10 miles

 pace 10 miles

2
 20 miles

 20 miles

3
 easy 5 miles

 easy 2.6 miles

4
 tempo 6 miles

 tempo 6 miles

5
 easy 5 miles

 easy 5.2 miles

6
 speedwork

 4 x 1600

7
 easy 5 miles

 rest 0 miles

8
 rest 0 miles

 13.2 miles

9
 hard 15 miles
 or 25K race

 easy 5 miles

10
 easy 5 miles

 easy 5 miles

11
 speedwork

 4 x 1600

12
 easy 5 miles

 easy 4 miles

13
 tempo 10 miles

 tempo 10 miles
 (trails)

14
 rest 0 miles

 rest 0 miles

15
 pace 10 miles

 pace 10 miles

16
 21 miles

 21 miles

17
 easy 5 miles

 easy 2.6 miles

18
 tempo 6 miles

 tempo 6 miles

19
 easy 5 miles

 easy 5 miles

20
 speedwork

 3 x 1200

21
 rest 0 miles

 rest 0 miles

22
 11 miles (race)
 Lake W.

 10.7 miles

23
 easy 3 miles

 easy 3 miles
(sore shins)

24
 easy 5 miles

 rest 0 miles
(sore shins)

25
 speedwork

 easy 5.2 miles
(sore shins)

26
 easy 5 miles

 pace 4 miles
(sore shins)

27
 tempo 10 miles

 pace 10 miles

28
 rest 0 miles

 rest 0 miles

29
 pace 10 miles

 pace 10 miles

30
 20 miles

 20 miles