Week 1
1/28 - 45 - 60 minutes
1/29 - SDTC Workout: 12 laps of 40 seconds 200's whereby you run a 200 with 100 jog recovery for the first 6 laps and then run 200 with 50 jog recovery.
1/30 - 45 - 60 minutes
1/31 - 45 - 60 minutes + 8 X 100 strides
2/1 -  REST
2/2  - 45 minutes or Super Run 10K
2/3  - Long Run: 1 hour 30 minutes

Week 2
2/4 -  45 minute run
2/5  - SDTC Workout: 400/800/mile 20 minute steady/800/400 (1-2 minute recovery between intervals).
2/6  - 45 - 60 minutes
2/7  - 70 minute run
2/8  - REST
2/9  - 45 minutes + 10 X 100 strides
2/10  - Long Run: 1 hour 30 minutes or RACE: SDTC 4 mile Couples Run

Week 3
2/11 - 45 - 60 minutes
2/12 - SDTC Workout: 5x1000 with 200 jog recovery
2/13 - 45 - 60 minutes
2/14 - 75 minute run
2/15 - REST
2/16 - 45 minutes & 8 X 100 strides
2/17 - Long Run: 1 hour 30 minutes

Week 4
2/18 - 45 - 60 minutes
2/18 - SDTC Workout: 3K Time Trial using the Gerry Lindgren Method and 8x100 strides.
2/20 - 45 - 60 minutes
2/21 - 75 minute run
2/22 - REST
2/23 - 45 minutes & 8 X 100 strides
2/24 - Long Run: 1 hour 30 minutes

Week 5
2/25 - 45 - 60 minutes
2/26 - SDTC Workout: 4 X 1200 with 1 lap recovery between each interval at 10K pace.
2/27 - 45 - 60 minutes
2/28 - 75 minute run
2/29 - REST
3/1  - RACE: 44th Sue Krenn 15K
3/2 -  Long Run: 1 hour 30 minutes

Week 6
3/3  - 45 - 60 minutes
3/4  - SDTC Workout: 4 X 1 mile at 10 seconds per mile faster than marathon pace with 400 jog recovery between each interval.
3/5  - 45 - 60 minutes
3/6  - 75 minute run
3/7  - REST
3/8  - 45 minutes & 8 X 100 strides
3/9  - Long Run: 1 hour 30 mintes

Week 7
3/10 - 45 - 60 minutes
3/11 - 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.
3/12 - 45 - 60 minutes
3/13 - 45 minutes and 8 X 100 strides
3/14 - REST
3/15 - 45 minute run
3/16 - Long Run: 1 hour 30 minutes

Week 8
3/17 - 45 - 60 minutes
3/18 - SDTC Workout: 5 X 800/300. Run an 800, jog a 200, run a 300 then start over.
3/19 - 45 - 60 minutes
3/20 - 75 minutes easy
3/21 - REST
3/22 - 45 minutes & 8 X 100 strides
3/23 - Long Run: 1 hour 30 minutes

Week 9
3/24 - 45 - 60 minutes
3/25 - SDTC Workout: 1min/2min/3min/4min/5min/4min/3min/2min/1min/ on/off
3/26 - 45 - 60 minutes
3/27 - 60 minutes
3/28 - REST
3/29 - 45 minutes & 8 X 100 strides
3/30 - Long Run: 1 hour 30 minutes

Week 10
3/31 - 45 - 60 minutes
4/1  - 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.
4/2  - 45 - 60 minutes
4/3  - Steady State Run: 6K at 6:00 - 6:30 pace.
4/4  - REST
4/5  - 30 minutes & 8 X 100 strides
4/6  - RACE: Carlsbad 5K

Week 11
4/7  - 45 - 60 minutes
4/8  - (8) - (12) X 400's at 5K pace with 2 minute recovery between each interval
4/9  - 45 - 60 minutes
4/10 - 45 minutes & 8 X 100 Strides
4/11 - REST
4/12 - 45 minute run
4/13 - Long Run: 1 hour 30 minutes

Week 12
4/14 - 45 - 60 minutes
4/15 - SDTC Workout: 3 X 1 mile whereby you have 10 minutes including the recovery to choose the intervals that equal one mile.
4/16 - 45 - 60 minutes
4/17 - Fartlek (30 seconds on/ 10 seconds off for 10 minutes)
4/18 - REST
4/19 - 45 minutes & 8 X 100 strides
4/20 - Long Run: 1 hour 30 minutes

Week 13
4/21 - 45 - 60 minutes
4/22 - 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.
4/23 - 45 - 60 minutes
4/24 - Steady State Run: 8K at 6:15 - 6:30 pace)
4/25 - REST
4/26 - 45 minutes & 8 X 100 strides
4/27 - Long Run: 1 hour 30 minutes

Week 14
4/28 - 45 - 60 minutes
4/29 - SDTC Workout: 6 X 800 at 5K pace with 400 jog between intervals 4/30 - 45 - 60 minutes
5/1  - Tempo Run: 3 x 5:00 with 2 minutes rest between intervals
5/2  - REST
5/3  - 45 minutes & 8 X 100 strides
5/4  - Long Run: 1 hour 30 minutes or RACE: Race for Literacy 8K

Week 15
5/5  - 45 - 60 minutes
5/6  - 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.
5/7  - 45 - 60 minutes
5/8  - Fartlek: 5min/4min/3min/2min/1min on/off at 5K pace
5/9  - REST
5/10 - 45 minutes & 8 X 100 strides
5/11 - Long Run: 1 hour 30 minutes

Week 16
5/12 - 45 - 60 minutes
5/13 - SDTC Workout: 6 X 300's at 60 seconds; 100 jog recovery between intervals.
5/14 - 45 - 60 minutes
5/15 - Steady State: 10K at 6:30pace
5/16 - REST
5/17 - 45 minutes & 8 X 100 strides
5/18 - Long Run: 1 hour 30 minutes

Week 17
5/19 - 45 - 60 minutes
5/20 - 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.
5/21 - 45 - 60 minutes
5/22 - Tempo Run: 3 X 9:00 with 2:30 rest between sets
5/23 - REST
5/24 - 45 minutes & 8 X 100 strides
5/25 - Long Run: 1 hour 30 minutes

Week 18
5/26 - 45 - 60 minutes
5/27 - SDTC Workout: 2 X 400's and 1 X 1 mile Time Trial
5/28 - 45 - 60 minutes
5/29 - Tempo Run: 3 X 12:00 with 3:30 rest between sets 5/30 - REST
5/31 - 45 minutes & 8 X 100 strides
6/1  - Long Run: 1 hour 30 minutes