Week 1
1/15 - 45 - 60 minutes
1/16 - SDTC Workout: 6 X 800's with calisthenics & 100 meter strides in between.
1/17 - 45 - 60 minutes
1/18 - 45 - 60 minutes + 8 X 100 strides
1/19 - REST
1/20 - 30 - 45 minutes
1/21 - Long Run: 1 hour 30 minutes or Carlsbad Half Marathon

Week 2
1/22 - 45 minute run
1/23 - SDTC Workout: 3 Man Relay whereby each person team runs 200 meters 12 times.
1/24 - 45 - 60 minutes
1/25 - 70 minute run
1/26 - REST
1/27 - 45 minutes + 10 X 100 strides
1/28 - Long Run: 1 hour 30 minutes

Week 3
1/29 - 45 - 60 minutes
1/30 - SDTC Workout: 12 laps whereby you run 200 at 45 seconds for 6 laps with 100 jog recovery between and then run 200's at 45 seconds for the last 6 laps with 50 jog recovery and run these 12 laps continuously.
1/31 - 45 - 60 minutes
2/1 - 75 minute run
2/2 - REST
2/3 - 45 minutes & 8 X 100 strides or Super Run 10K
2/4 - Long Run: 1 hour 30 minutes

Week 4
2/5 - 45 - 60 minutes
2/6 - SDTC Workout: 400/800/1000/20 minute steady/1000/800/400 (1-2 minute recovery between each interval and 1 lap recovery before and after the tempo run)
2/7 - 45 - 60 minutes
2/8 - 75 minute run
2/9 - REST
2/10 - 45 minutes & 8 X 100 strides
2/11 - Long Run: 1 hour 30 minutes OR 4 mile Couples Run

Week 5
2/12 - 45 - 60 minutes
2/13 - SDTC Workout: 5 X 1000 with 1 minute recovery between each recovery at 8K pace.
2/14 - 45 - 60 minutes
2/15 - 75 minute run
2/16 - REST
2/17 - 45 minutes & 8 X 100 Strides
2/18 - Long Run: 1 hour 30 minutes

Week 6
2/19 - 45 - 60 minutes
2/20 - SDTC Workout: 4 X 1 mile at 10K pace with 200 jog recovery
2/21 - 45 - 60 minutes
2/22 - 75 minute run
2/23 - REST
2/24 - 45 minutes & 8 X 100 strides
2/25 - Long Run: 1 hour 30 mintes

Week 7
2/26 - 45 - 60 minutes
2/27 - SDTC Workout: 10 X 400's whereby you partner up with another person. Your recovery is the time it takes for your partner to run each 400 interval.
2/28 - 45 - 60 minutes
3/1 - 45 minutes and 8 X 100 strides
3/2 - REST
3/3 - RACE: Sue Krenn 15K
3/4 - Long Run: 1 hour 30 minutes

Week 8
3/5 - 45 - 60 minutes
3/6 - SDTC Workout: 5 X 1000's with one minute recovery at 5K pace. 
3/7 - 45 - 60 minutes
3/8 - 75 minutes easy
3/9 - REST
3/10 - 45 minutes & 8 X 100 strides
3/11 - Long Run: 1 hour 30 minutes

Week 9
3/12 - 45 - 60 minutes
3/13 - SDTC Workout: 12 X 400's at 5K pace with one minute recovery between each interval
3/14 - 45 - 60 minutes
3/15 - 60 minutes
3/16 - REST
3/17 - 45 minutes & 8 X 100 strides
3/18 - Long Run: 1 hour 30 minutes

Week 10
3/19 - 45 - 60 minutes
3/20 - SDTC Workout: 2 sets of 1500 meter simulation whereby you run 3 X 400's and 1 X 300 at 1 mile race pace with 30 seconds rest between sets. 1 lap jog recovery between each set.
3/21 - 45 - 60 minutes
3/22 - Steady State Run: 6K at 6:00 - 6:30 pace.
3/23 - REST
3/24 - 45 minutes & 8 X 100 strides
3/25 - Long Run: 1 hour 30 minutes

Week 11
3/26 - 45 - 60 minutes
3/27 - 1min/2min/3min/4min/5min/4min/3min/2min/1min on/off All intervals at 5K pace
3/28 - 45 - 60 minutes
3/29 - 45 minutes & 8 X 100 Strides
3/30 - REST
3/31 - 30 minutes easy or RACE: El Cajon 20K
4/1 - RACE: Carlsbad 5000 or 30 minutes easy

Week 12
4/2 - 45 - 60 minutes
4/3 - SDTC Workout: 3 X 1 mile whereby you have 10 minutes including the recovery to choose the intervals that equal one mile.
4/4 - 45 - 60 minutes
4/5 - Fartlek (30 seconds on/ 10 seconds off for 10 minutes)
4/6 - REST
4/7 - 30 minutes & 8 X 100 strides
4/8 - RACE: Carlsbad 5000

Week 13
4/9 - 45 - 60 minutes
4/10 - SDTC Workout: 2 X One Mile Simulation: 1 X 400/1 X 600/1 X 400/ 1 X 200 with 200 jog recovery between each interval. 400 jog between sets.
4/11 - 45 - 60 minutes
4/12 - Steady State Run: 8K at 6:15 - 6:30 pace)
4/13 - REST
4/14 - 45 minutes & 8 X 100 strides
4/15 - Long Run: 1 hour 30 minutes

Week 14
4/16 - 45 - 60 minutes
4/17 - SDTC Workout: 6 X 800 at 5K pace with 400 jog between intervals
4/18 - 45 - 60 minutes
4/19 - Tempo Run: 3 x 5:00 with 2 minutes rest between intervals 4/20 - REST
4/21 - 45 minutes & 8 X 100 strides
4/22 - Long Run: 1 hour 30 minutes

Week 15
4/23 - 45 - 60 minutes
4/24 - SDTC Workout: 5 X "in and out miles" whereby you run (6:00-6:30-6:00-6:30-6:00) Run these 5 miles continuously.
4/25 - 45 - 60 minutes
4/26 - Fartlek: 5min/4min/3min/2min/1min on/off at 5K pace
4/27 - REST
4/28 - 45 minutes & 8 X 100 strides
4/29 - Long Run: 1 hour 30 minutes

Week 16
4/30 - 45 - 60 minutes
5/1 - SDTC Workout: 6 X 300's at 60 seconds; 100 jog recovery between intervals.
5/2 - 45 - 60 minutes
5/3 - Steady State: 10K at 6:30pace
5/4 - REST
5/5 - 45 minutes & 8 X 100 strides
5/6 - Long Run: 1 hour 30 minutes

Week 17
5/7 - 45 - 60 minutes
5/8 - SDTC Workout: 1 X 800, 1 X 400, 1 X 300, 1 X 200, 1 X 100 (100 jog recovery between each interval) 10 X 100 strides whereby you stride the straightaways and jog the curves for 2000 meters.
5/9 - 45 - 60 minutes
5/10 - Tempo Run: 3 X 9:00 with 2:30 rest between sets
5/11 - REST
5/12 - 45 minutes & 8 X 100 strides
5/13 - Long Run: 1 hour 30 minutes

Week 18
5/14 - 45 - 60 minutes
5/15 - SDTC Workout: 3 X 1 mile cutdowns 6:00/5:50/5:40 (400 jog recovery between intervals)
5/16 - 45 - 60 minutes
5/17 - Tempo Run: 3 X 12:00 with 3:30 rest between sets
5/18 - REST
5/19 - 45 minutes & 8 X 100 strides
5/20 - Long Run: 1 hour 30 minutes

Week 19
5/21 - 45 - 60 minutes
5/22 - SDTC Workout: 5 X 800/300 with 200 jog after the 800 and then run a 300 with a 400 jog between sets.
5/23 - 45 - 60 minutes
5/24 - Steady State Run: 12K at 6:30 pace
5/25 - REST
5/26 - 45 minutes & 8 X 100 strides
5/27 - Long Run: 1 hour 30 minutes

Week 20
5/28 - 45 - 60 minutes
5/29 - SDTC Workout: 2 X 400's/ 1 X mile Time Trial 5/30 - 45 - 60 minutes
5/31 - 60 minute run
6/1 - REST
6/2 - 45 minutes & 8 X 100 strides
6/3 - Long Run: 1 hour 30 minutes