| week of: | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY* | SUNDAY | |
JAN
| 18-24 | Easy | 5-10x steep hills | Easy | 5-4-3-2-1 min fartlek (with next rep rest) | Easy | Easy | Long run/off | |
| 25-31 | Easy | 6-8x400m @mile pace (90s rest) + 4-6x200m @800 pace | Easy | 6-8x ~400m hills (jog down recovery) | Easy | Easy | Long run/off | |
FEB
| 1-7 | Easy | 3mi tempo + 4x200 hard | Easy | 4x400, 4-8x200, 4x400 (all 800-mile pace, 90s after 400s, 60s after 200s) | Easy | Easy | Long run/off | * choose whichever is your main focus |
| 8-14 | Easy | 4-5x (200, 200, 400) (hard, with 60s rest between reps) | Easy | 2x800m, 2x600m, 2x400m, 2x200m (equal rep jog rest, all mile pace, progressing to 800m pace) | Easy | Easy | Long run/off | |
| 15-21 | Easy | 8x400 @mile pace (1min Rest) | Easy | 6x (3min on, 2min off) + 4x (1min hard, 1min off) | Easy | 1 mile or 3k time trial | Long run/off | |
| 22-28 | Easy | 6x800 @3k pace (400 jog rest) | Easy | 10x300 @800 pace (60-90s rest) | Easy | Easy | Long run/off | |
MAR | 1-7 | Easy | 5x1k @5k (2min rest) | Easy | 5x600 @mile (90s rest) + 5x300 @mile (60s rest) | Easy | Easy | Long run/off | |
| 8-14 | Easy | 2-4x mile tempo (2min rest) +4-6x200 | Easy | 8x200m tune up | Easy | 4 x Mile Relay | Long run/off | * choose whichever is your main focus |
| 15-21 | Easy | 4-5x (200, 200, 400) (hard, with 60s rest between reps) | Easy | 4x1200 @5k (2min rest) + 4x200 | Easy | Easy | Long run/off | |
| 22-28 | Easy | 4x800m (2min rest) +4x400m (1min rest) @mile | Easy | 4x400 @mile, mile @5k, 4x400 @mile (90s after 400s, 2min after mile) | Easy | Easy | Long run/off | |
APR | 29-4 | Easy | 6x400m @race pace + 4x200m at closing speed | Easy | 8x200m tune up | Easy | 1 mile or 3k race | Long run/off | * choose whichever is NOT your main focus |
| 5-11 | Easy | 1-2x (800, 4x400, 800) @mile (2min after mile, 90s after 400) | Easy | 2-4x1k @3k (3min jog rest) + 4x400 @mile (1min rest) | Easy | Easy | Long run/off | |
| 12-18 | Easy | Easy | 3xmile at 5k pace (2min rest) + 4x200 at mile pace | Easy + strides | Easy + strides | MAIN RAXE | Long run/off | |
| 19-25 | Easy | Easy | Easy | Easy | Easy | Scavenger Hunt | Long run/off | |
| 26-2 | Easy | Easy | Easy | Easy | Easy | | | |