1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
A
B
Date
Day
2
3
4
5
6
7
8
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
C
D
Workouts
Week 1 - December 2nd-8th
weights + run
Maintenance run
weights + run
Maintenance run
weights + run
Long Run
Off
Mileage Per Week
20-25 miles per week (Beginner)
25-30 miles per week (Intermediate)
30-35 miles per week (Advanced)
Beginning Long Run 6 miles
Intermediate Long run 7-8 miles
Advanced Long run 8-9 miles
Week 2 - December 9th-15th
9
10
11
12
13
14
15
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
weights + run
Maintenance run
weights + run
Maintenance run
weights + run
Long Run
Off
20-25 miles per week (Beginner)
25-30 miles per week (Intermediate)
30-35 miles per week (Advanced)
Beginning Long Run 6 miles
Intermediate Long run 7-8 miles
Advanced Long run 8-9 miles
Week 3 - December 16th-22nd
16
17
18
19
20
21
22
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
weights + run
Maintenance run (on your own)
weights + run (on your own)
Maintenance run (on your own)
weights + run (on your own)
Long Run (on your own)
Off
20-25 miles per week (Beginner)
25-30 miles per week (Intermediate)
30-35 miles per week (Advanced)
Beginning Long Run 6 miles
Intermediate Long run 7-8 miles
Advanced Long run 8-9 miles
Week 4 - December 23rd-29th
23
24
25
26
27
28
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Maintenance run (on your own)
weights + run (on your own)
Off
weights + run (on your own)
Maintenance run (on your own)
weights + run (on your own)
25-30 miles per week (Beginner)
30-35 miles per week (Intermediate)
35-40 miles per week (Advanced)
Beginning Long Run 7 miles
Intermediate Long run 8-9 miles
Advanced Long run 9-10 miles
E
Workout Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
Mileage
Total:
Mileage Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
Mileage
Total:
Mileage Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
Mileage
Total:
Mileage Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
Mileage
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
A
29
B
Sunday
C
D
Long Run
Week 5 - December 30th-January 5th
30
31
1
2
3
4
5
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
weights + run (on your own)
Maintenance run (on your own)
weights + run (on your own)
Maintenance run (on your own)
weights + run (on your own)
Long Run (on your own)
Off
25-30 miles per week (Beginner)
30-35 miles per week (Intermediate)
35-40 miles per week (Advanced)
Beginning Long Run 7 miles
Intermediate Long run 8-9 miles
Advanced Long run 9-10 miles
Week 6 - January 6th-12th
6
7
8
9
10
11
12
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
weights + run
Maintenance run
weights + run
Fartlek or Tempo
weights + run
Long Run
Off
25-30 miles per week (Beginner)
30-35 miles per week (Intermediate)
35-40 miles per week (Advanced)
Beginning Long Run 7 miles
Intermediate Long run 8-9 miles
Advanced Long run 9-10 miles
Week 7- January 13th-19th
13
14
15
16
17
18
19
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
weights + run
Maintenance run
weights + run
Fartlek or Tempo
weights + run
Long run
Off
20
21
22
23
24
25
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
weights + run
Maintenance run
weights + run
Fartlek or Tempo
weights + run
Long run
30 miles per week (Beginner)
35-40 miles per week (Intermediate)
40-45 miles per week (Advanced)
Beginning Long Run 7-8 miles
Intermediate Long run 9 miles
Advanced Long run 10-11 miles
Week 8 - January 20th-26th
30 miles per week (Beginner)
35-40 miles per week (Intermediate)
40-45 miles per week (Advanced)
Beginning Long Run 7-8 miles
Intermediate Long run 9 miles
Advanced Long run 10-11 miles
E
Total:
Mileage Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
Mileage
Total:
Mileage Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
Mileage
Total:
Mileage Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
Mileage
Total:
Mileage Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
Mileage
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
A
26
B
Sunday
C
D
Off
Week 9 - January 27th-February 2nd
27
28
29
30
31
1
2
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
E
Total:
weights + run
Maintenance run
weights + run
Maintenance run
weights + run
Long run
Off
30 miles per week (Beginner)
35-40 miles per week (Intermediate)
40-45 miles per week (Advanced)
Beginning Long Run 7-8 miles
Intermediate Long run 9 miles
Advanced Long run 10-11 miles
Week 10 - February 3rd-9th
3
4
5
6
7
8
9
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
weights + run
Maintenance run + 5 flying 30's
weights + run
maintenance run
weights + Fartlek or Tempo
Long run
Off
10
11
12
13
14
15
16
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
weights + run
Maintenance run + 5 flying 40's
weights + run
maintenance run
weights + Fartlek or Tempo
Long run
Off
17
18
19
20
21
Monday
Tuesday
Wednesday
Thursday
Friday
weights + run
maintenance run + 5 flying 50's
weights + run
maintenance run
weights + Fartlek or Tempo
30-35 miles per week (Beginner)
40-45 miles per week (Intermediate)
45-50 miles per week (Advanced)
Beginning Long Run 8 miles
Intermediate Long run 9-10 miles
Advanced Long run 10-11 miles
Week 11 - February 10th-16th
30-35 miles per week (Beginner)
40-45 miles per week (Intermediate)
45-50 miles per week (Advanced)
Beginning Long Run 8 miles
Intermediate Long run 9-10 miles
Advanced Long run 10-11 miles
Week 12 - February 17th-23rd
30-35 miles per week (Beginner)
40-45 miles per week (Intermediate)
45-50 miles per week (Advanced)
Beginning Long Run 8 miles
Intermediate Long run 9-10 miles
Mileage Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
Mileage
Total:
Mileage Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
Mileage
Total:
Mileage Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
Mileage
Total:
Mileage Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
A
22
23
B
Saturday
Sunday
C
Long run
Off
D
Advanced Long run 10-11 miles
Week 13 - February 24th-March 2nd
24
25
26
27
28
1
2
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
weights + run
maintenance run + 6 flying 50's
weights + run
Fartlek or Tempo
weights + run
Long run
Off
30-35 miles per week (Beginner)
40-50 miles per week (Intermediate)
45-55 miles per week (Advanced)
Beginning Long Run 8 miles
Intermediate Long run 9-10 miles
Advanced Long run 10-11 miles
season starts Monday
Beginner total miles: 345-395
Intermediate total miles: 410-500
Advanced total miles: 495-565
E
Mileage
Total:
Mileage Log
Mileage:
Mileage:
Mileage:
Mileage:
Mileage:
Mileage
Total: