Wednesday 7/22 - 40-50min progressive - each mile quicker than the previous or 40-50min out and back and make the return trip home quicker than the outbound trip Thursday 7/23 - optional double 30min morning easy, 30 minute evening easy, or 45-50 solo easy Friday 7/24 - 45 minutes comfortable Saturday 7/25 - 40min 4 and 1 - 4 minutes comfortable, 1 minute pick up Sunday 7/26 - off/bike Monday 7/27 - optional double 30min morning easy, 30 minute evening easy, or 45-50 solo easy Tuesday 7/28 - 40-50min progressive - each mile quicker than the previous or 40-50min out and back and make the return trip home quicker than the outbound trip Wednesday 7/29 - 40min 10min easy, 15min of 2 easy- 1 pick up, 15 comfy Thursday 7/30 - optional double 30min morning easy, 30 minute evening - both easy, or 50 solo easy Friday 7/31 - 30-45min comfy + 10x200 @ mile pace w/200m walk recovery Saturday 8/1 - 60-70min, 1st half easy, run how you feel the second half. Sunday 8/2 - off/bike/walk/hike/swim Monday 8/3 - optional double 35min morning easy with 5x200 @mile pace, 35 minute evening easy, or 60 solo easy Tuesday 8/4 - 45-55 minutes comfortable Wednesday 8/5 - 8x400 @3200 pace with 200m @10k pace jog recovery between reps Thursday 8/6 - 45min comfy Friday 8/7 - optional double 35min morning easy, 35 minute evening easy, or 60 solo easy Saturday 8/8 - off/bike/walk/hike/swim Sunday 8/9 - 60-70min progression - preferably and out back and make the return trip home quicker than the outbound trip Monday 8/10 - optional double 30min morning easy, 30 minute evening easy, or 45-50 solo easy Tuesday 8/11 - 8x400 @3200 pace with 200m @10k pace jog recovery between reps + 4x200 fast, walk 200m recovery Wednesday 8/12 - 45min comfy Thursday 8/13 - 50-60min comfy Friday 8/14 - optional double 35min morning easy, 35 minute evening easy, or 60 solo easy Saturday 8/15 - 40min 4 and 1 - 4 minutes comfortable, 1 minute pick up Sunday 8/16 - 60-70min comfy Monday 8/17 - Time Trial *Note on Doubles - get out really early in the morning for run #1. Follow this up with a stretch, something to eat, quick shower and perhaps a nap. Ideal time for run #2 is either before peak heat of the day or later in the evening. Doubles will teach your body how to recover faster. Running to fast/hard on double days as a youngster will have a negative effect. Easy on both.