| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total Miles |
| Trail Core - Cross Training | Easy Run | TRAIL CORE Speed: ladder of 8 min-4 min-2 min-1 min -2 min- 4 min-8 min with half the time of each interval as recovery, 2 mile warm-up, 1 mile cooldown | 1 mile easy, 4 miles @ tempo, 1 mile easy | Bike Ride, Swim | Long Run | Easy Run | |
| Easy Run | Recovery run=4 | TEMPO part optional | Strength Training | ||||
| 3 | 10 | 9 | 6 | 0 | 22 | 7 | 57 |
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