WEEK 1 2-WEEK PREP PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 10 minutes easy, 10 minutes Moderate Pace Run   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 10 minutes easy, 10 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 10 minutes easy, 10 minutes Moderate Pace Run   SUNDAY 30 minutes Easy Long Run          WEEK 2 2-WEEK PREP PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 10-12 minutes easy, 10-12 minutes Moderate Pace Run   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 10-12 minutes easy, 10-12 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 10-12 minutes easy, 10-12 minutes Moderate Pace Run   SUNDAY 30-35 minutes Easy Long Run         WEEK 3 5-WEEK MAIN PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 12-15 minutes easy, 10-12 minutes Moderate Pace Run   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 12-15 minutes easy, 10-12 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 12-15 minutes easy, 10-12 minutes Moderate Pace Run   SUNDAY 35-40 minutes Easy Long Run         WEEK 4 5-WEEK MAIN PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 12-15 minutes easy, 12-15 minutes Moderate Pace Run   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 12-15 minutes easy, 12-15 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 12-15 minutes easy, 12-15 minutes Moderate Pace Run   SUNDAY 40 minutes Easy Long Run          WEEK 5 5-WEEK MAIN PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 12-15 minutes easy, 15-18 minutes Moderate Pace Run   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 12-15 minutes easy, 15-18 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 12-15 minutes easy, 15-18 minutes Moderate Pace Run   SUNDAY 40 minutes Easy Long Run         WEEK 6 5-WEEK MAIN PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 12-15 minutes easy, 18-20 minutes Moderate Pace Run   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 12-15 minutes easy, 18-20 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 12-15 minutes easy, 18-20 minutes Moderate Pace Run   SUNDAY 30-35 minutes Easy Long Run         WEEK 7 5-WEEK MAIN PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 10-12 minutes easy, 10-12 minutes Moderate Pace Run   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 10-12 minutes easy, 10-12 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 10-12 minutes easy, 10-12 minutes Moderate Pace Run   SUNDAY Off Day         WEEK 8 1-WEEK TAPER PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 10 minutes easy, 10 minutes Moderate Pace Run   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY Off Day   FRIDAY Off Day    SATURDAY RACE DAY