| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Phase |
|---|---|---|---|---|---|---|---|---|
| 3 | Tempo 50-60 min. - Core Strength Training | yoga/stretch | Speed Workout: 10 minute warm up, progress in 1 minute intervals for 5 minutes (1- recovery pace, 2- marathon pace, 3 – half marathon pace, 4 – 10k pace, 5 – all out) x 3, 5 minute cool down | XT 30 Minutes | OFF | 12 -18 Miles | XT or Rest | Foundation |
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