Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Distance: 4 Miles

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2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Pace: Speed Play Miles for Week-18 Miles for Week-18 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Miles for Week-22 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Distance: 8 Miles Pace: Hilly Run Miles for Week-23 Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35 Distance: 9 Miles Pace: Speed Play Miles for Week-25 Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42 Distance: 10 Miles +core +core Miles for Week-28 Sunday Monday Tuesday Wednesday Thursday Friday Saturday

3 Day 43 Day 44 Day 45 Day 46 Day 47 Day 48 Day 49 Distance: 10 Miles +core Pace: Max VO2 +core Miles for Week-28 Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56 Distance: 11 Miles +core Pace: Hilly Run +core Miles for Week-30 Day 57 Day 58 Day 59 Day 60 Day 61 Day 62 Day 63 Distance: 12 Miles +core +leg Pace: Goal Pace +core +leg Miles for Week-30 Day 64 Day 65 Day 66 Day 67 Day 68 Day 69 Day 70 Distance: 13 Miles +core +leg Pace: Interval +core +leg Miles for Week-30 Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77 +core +leg Miles for Week-23 Day 78 Day 79 Day 80 Day 81 Day 82 Day 83 Day 84 Time: 30 Minutes Miles for Week-20 Race Day Tomorrow! Glossary of Terms: Conversational + Strides: Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing.

4 General Strength and Cross : Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for 0:30:00 min. Goal Pace: After your warm up run 3 x 1 mile at your tempo effort with 3 minutes of easy running between each. Hilly Run: For Thursday Week 4: After your warm up run 8 x 30 second hills at a 85% of your top speed. Take 2 minutes of easy jogging between each. For Thursday Week 8: After your warm up run 5 x 2 minute runs up a moderately steep hill at tempo effort. Jog down at conversational pace for recovery. Interval: After your warm up run 7 x 400m at Max VO2 effort. Walk 200m for recovery between each run. Max VO2: After your warm up, and on a track, run 3 miles on track with the straightaways at a fast and controlled speed (90% of your top running speed) and jog the curves very easy to recover, continue until you have completed your full distance. Speed Play: For Thursday Week 2: After your warm up run 14 runs between 30 and 60 seconds at a tempo effort with at least 2 minutes of easy running between each. For Thursday Week 5: After 5 minutes of easy running make a pace change every 4 minutes for seconds. Paces can range from steady state to Max VO2 efforts with plenty of easy jogging between to ensure recovery. Steady State: Begin with 5 minutes of conversational running and complete the remainder of the run at the steady state effort. Tempo: For Thursday Week 3: After your warm up run 3 runs of 5 minutes at tempo effort with 2 minutes of easy running between each. For Thursday Week 6: After your warm up run 2 x 10 minutes at tempo effort with 2 minutes of easy running between each run. For Thursday Week 11: After your warm up run 2 x 2 miles at tempo effort with 5 minutes of easy running between each.

5 For Thursday Week 12: After your warm up run 4 x 3 minutes at tempo effort with 2 minutes of easy running between each. Effort Based Intensities: Name Description: Similar pace to: Recovery Conversational An easy effort that allows you to feel rejuvenated when finished even when running 1 hour or more A pace you can hold a conversation at while running Much slower than marathon pace; a pace you would go if you had to run all day Just slower than marathon for most recreational runners

6 Steady State Tempo Fast and Smooth Top Speed A pace with enough intensity to allow you to feel your heart rate rise BUT will allow you to speak in short sentences. Breathing is in steady state with an even inhalation and exhalation pattern but deeper than conversational. A comfortably hard pace that feels challenging but sustainable for minutes on end; breathing is deep and exhalation is noticeably more labored than steady state yet still rhythmic; your legs will begin to feel the heaviness of effort after a few minutes; effort is sustainable for extended duration but most athletes desire to know the duration of the run. An effort where the stride is open and fluid; breathing quickly becomes deep and after a minute or so of running is very deep and may become labored but in control; your legs and arms are heavy after a few minutes of running The fastest absolute running speed that can be performed for an athlete over meters. Marathon pace for very well trained runners; Half marathon pace for fit recreational runners and 1 hour race pace for novice or unfit runners. A race pace for an event lasting 1 hour for well trained runners and 30 minutes for recreational runners A race pace for an event lasting minutes for well trained runners and 6 minutes or less for recreational runners. In training a percentage of this pace is typically used such as 'a 30 second run at 85% of top speed'