Week 1:

1)60 minutes at light exertion.

2) 50 minutes at light to steady state exertion on moderately hilly course.

3) 80 minutes at light exertion.

Week 2:

1) 60 minutes at light exertion

2) 50 minutes at light to steady state exertion on moderately hilly course.

3) 80 minutes at light exertion.

Week 3:

1) 8 x 400 Meters.

2) Warm up 30 minutes at very slow jogging pace; run a timed 5K test effort at a rapid,    pressing pace.

3) 90 minutes at light exertion.

Week 4:

1) 10 x 400 Meters.

2) 60 minutes at light to steady state exertion on moderately hilly course.

3) 90 minutes at light exertion.

Week 5:

1) 12 x 400 Meters.

2) Repeat Week 3 test effort on course of goal event. Time yourself for the test and calculate your pace in minutes per mile.

3) 105 minutes at light exertion

Week 6:

1) 12 x 400 Meters.

2) 40 minutes at light to steady state exertion on moderately hilly course.

3) 90 minutes at light exertion.

Week 7:

1) 12 x 400 Meters.

2) 60 minutes at light to steady state exertion on moderately hilly course.

3) 80 minutes at light exertion.

Week 8:

1) 4 x 400 Meters.

2) 20-40 minutes at light exertion, depending on recovery time before goal- race.

3) 45 minutes at light exertion.