Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Sep 4 |
Sep 5 |
Sep 6 |
Sep 7 |
Sep 8 |
Sep 9 |
Sep 10 |
off |
4 x 1 mile (2.30) | off |
4 |
off |
3 |
1/2 marathon race |
Sep 11 |
Sep 12 |
Sep 13 |
Sep 14 |
Sep 15 |
Sep 16 |
Sep 17 |
off |
400's | 4 |
8 |
off |
3 |
20 |
Sep 18 |
Sep 19 |
Sep 20 |
Sep 21 |
Sep 22 |
Sep 23 |
Sep 24 |
off |
6 x 600m 2 x 400m (400) |
4 |
10 |
off |
3 |
22 |
Sep 25 |
Sep 26 |
Sep 27 |
Sep 28 |
Sep 29 |
Sep 30 |
Oct 1 |
off |
5 x 1 mile (2.30) | 4 |
11 |
off |
3 |
18 |
| Oct 2 | Oct 3 |
Oct 4 |
Oct 5 |
Oct 6 |
Oct 7 |
Oct 8 |
off |
6 x 1 mile (2.30) | 4 |
8 |
off |
3 |
16 |
| Oct 9 | Oct 10 |
Oct 11 |
Oct 12 |
Oct 13 |
Oct 14 |
Oct 15 |
off |
8 x 1 mile (2.30) | 4 |
4 |
off |
3 |
8 |
| Oct 16 | Oct 17 |
Oct 18 |
Oct 19 |
Oct 20 |
Oct 21 |
Oct 22 |
off |
2 x 1 mile at marathon pace | 4 |
3 |
off |
3 |
Niagara |
| Oct 23 | Oct 24 |
Oct 25 |
Oct 26 |
Oct 27 |
Oct 28 |
Oct 29 |
off |
2 | off |
4 |
off |
3 |
10k Race |
| Oct 30 | Oct 31 |
Nov 1 |
Nov 2 |
Nov 3 |
Nov 4 |
Nov 5 |
off |
5 x 1 mile (2.30) | 4 |
8 |
off |
3 |
16 |
| Nov 6 | Nov 7 |
Nov 8 |
Nov 9 |
Nov 10 |
Nov 11 |
Nov 12 |
off |
6 x 1 mile (2.30) | 4 |
10 |
off |
3 |
18 |
| Nov 13 | Nov 14 |
Nov 15 |
Nov 16 |
Nov 17 |
Nov 18 |
Nov 19 |
off |
7 x 1 mile (2.30) |
4 |
12 |
off |
3 |
22 |
| Nov 20 | Nov 21 |
Nov 22 |
Nov 23 |
Nov 24 |
Nov 25 |
Nov 26 |
off |
6 x 1 mile (2.30) | 4 |
8 |
off |
3 |
16 |
| Nov 27 | Nov 28 |
Nov 29 |
Nov 30 |
Dec 1 |
Dec 2 |
Dec 3 |
off |
8 x 1 mile (2.30) | 4 |
6 |
off |
3 |
10 |
| Dec 4 | Dec 5 |
Dec 6 |
Dec 7 |
Dec 8 |
Dec 9 |
Dec 10 |
off |
2 x 1 mile at marathon pace | 4 |
3 |
off |
3 |
Vegas |