WU = Warm-up

CD= Cool-down

Pace Workouts (P1, P2, P3, P4, P5, P6)

Tempo Workouts (T1,T2,T3,T4, T5, T6)

#1

P1

1 mile WU/8 to 12 x 200 meters with 1 minute slow jog or walk between each/1 mile CD

T1 

1 Mile at long run pace followed by 2 miles at tempo pace finish with last mile at long run pace

#2

P2 

1 Mile WU/6 to 12 x 400 meters with 2 minute jog or walk between each/1 mile CD

T2 

1 Mile at long run pace followed by 3 miles at tempo pace finish with last mile at long run pace

#3

P3 

1 Mile WU/6 to 8 x 600 meters with 1 minute jog or walk between each/1 Mile CD

T3 

1 Mile at long run pace followed by 4 miles at tempo pace finish with last mile at long run pace

#4

P4 

1 Mile WU/4 to 8 x 800 meters with 1:30 to 2 minute jog or walk between each/ 1 mile CD

T4 

1 Mile at long run pace followed by 5 miles at tempo pace finish with last mile at long run pace

#5

P5 

1 Mile WU/4 to 6 x 1200 meters (3 laps) with 2-3 minute walk or jog between each/ 1 mile CD

T5 

1 Mile at long run pace followed by 6 miles at tempo pace finish with last mile at long run pace 

#6

P6 

1 Mile WU/4 to 6 x 1600 meters(mile repeat) with 3-4 minute rest between each/1 Mile CD

T6 

1 Mile at long run pace followed by 8 miles at tempo pace finish with last mile at long run pace