Week 1

11/12 - 45 - 60 minutes

11/13 - SDTC Workout: 4 X 600's at 5K pace with 200 jog between each interval.

11/14 - 45 - 60 minutes

11/15 - 60 minutes

11/16 - REST

11/17 - 45 minutes & 8 X 100 strides

11/18 - Long Run: 1 hour 30 minutes



Week 2

11/19 - 45 - 60 minutes

11/20 - SDTC Workout: 17th Annual Turkey Trot & 10 X 100 strides

11/21 - 45 - 60 minutes

11/22 - 60 minutes

11/23 - REST

11/24 - 45 minutes & 8 X 100 strides

11/25 - Long Run: 1 hour 30 minutes



Week 3

11/26 - 45 - 60 minutes

11/27 - SDTC Workout: 6 X 1 miles at 10k pace with 1 lap jog recovery

11/28 - 45 - 60 minutes

11/29 - Fartlek: 3 X 5 minutes at 5K pace with 2 min rest between each interval.

11/30 - REST

12/1  - RACE: Mainly Masters 10K

12/2 -  Long Run: 1 hour 30 minutes



Week 4

12/3 - 45 - 60 minutes

12/4 - SDTC Workout: 5 X 800/300 at 5K pace with 100 jog between the 800 and 300 and 400 jog between sets.

12/5 - 45 - 60 minutes

12/6 - Fartlek: 30 seconds on/30 seconds off for 10 minutes at 10K pace.

12/7 - REST

12/8 - 45 minutes & 8 X 100 strides

12/9 - Long Run: 1 hour 30 minutes



Week 5

12/10 - 45 - 60 minutes

12/11 - SDTC Workout: 3 Man relay whereby each person runs 200 meters for 12 laps.

12/12 - 45 - 60 minutes

12/13 - 6 miles & Fitness Circuit whereby you run 8 X 100 strides with calesthenics between each stride.

12/14 - REST

12/15 - 45 minutes & 8 X 100 strides

12/16 - Long Run: 1 hour 30 mintes



Week 6

12/17 - 45 - 60 minutes

12/18 - Steady State Run: 8 miles at 6:00 - 6:15pace

12/19 - 45 - 60 minutes

12/20 - 60 minutes

12/21 - REST

12/22 - 45 minutes & 8 X 100 strides

12/23 - Long Run: 1 hour 30 minutes



Week 7

12/24 - 45 - 60 minutes

12/25 - Steady State Run: 10 miles at 6:00 - 6:15pace

12/26 - 45 - 60 minutes

12/27 - 60 minutes

12/28 - REST

12/29 - 45 minutes & 8 X 100 strides

12/30 - Long Run: 1 hour 30 minutes



Week 8

12/31 - 45 - 60 minutes

1/1/08 - 12 X 400's at 5K pace with 1 minute recovery between each interval.

1/2 - 45 - 60 minutes

1/3 - 8 miles at a steady pace

1/4 - REST

1/5 - 45 minutes & 8 X 100 strides

1/6 - Long Run: 1 hour 30 minutes



Week 9

1/7 - 45 - 60 minutes

1/8 - SDTC Workout: (2) Mile simulation & 8 X 100 strides

1/9 - 45 - 60 minutes

1/10 - 6 miles whereby you run each Mile at 6:50/6:40/6:30/6:20/6:10/6:00. This is one example of many ways to do this workout.

1/11 - REST

1/12 - 45 minutes & 8 X 100 strides

1/13 - Long Run: 1 hour 30 minutes



Week 10

1/14 - 45 - 60 minutes

1/15 - SDTC Workout: Fitness Circuit: 6 X 800's with calesthenics.

1/16 - 45 - 60 minutes

1/17 - Steady State Run: 8 Miles at 6:00 - 6:15pace

1/18 - REST

1/19 - 45 minutes & 8 X 100 strides

1/20 - Long Run: 1 hour 30 minutes



Week 11

1/21 - 45 - 60 minutes

1/22 - SDTC Workout: 12 laps of 40 second 200's/Jog 100 for 1st laps/Run 40 second 200's whereby you jog 50 meters for the last 6 laps.

1/23 - 45 - 60 minutes

1/24 - Fartlek (1 min on/1min off for 12 minutes)

1/25 - REST

1/26 - 45 minutes & 8 X 100 strides

1/27 - Long Run: 1 hour 30 minutes