Month 1, Week 1: EASING Into The Foundations
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Month 1, Week 1, Day 1: EASY Runs to EASE into it!
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Month 1, Week 1, Day 2: Cross Training to Build ENDURANCE without Impact!
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Month 1, Week 1, Day 3: 1st INTERVAL for SPEED BUILDING! (1:27)
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Month 1, Week 1, Day 4: RECOVER SMART!
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Month 1, Week 1, Day 5: CROSS TRAIN for ENDURANCE BUILDING!
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Month 1, Week 1, Day 6: REST DAY!
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Month 1, Week 1, Day 7: LONGER RUN DAY!
Month 1, Week 2
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Month 1, Week 2, Day 1: EASY W/ STRIDES FOR SPEED!
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Month 1, Week 2, Day 2: CROSS TRAINING INTO WEEK 2!
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Month 1, Week 2, Day 3: 1st TEMPO to BUILD SPEED + ENDURANCE! (1:34)
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Month 1, Week 2, Day 4: RECOVER to REBUILD!
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Month 1, Week 2, Day 5: CROSS TRAIN TIME!
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Month 1, Week 2, Day 6: REST IT UP!
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Month 1, Week 2, Day 7: LONG RUN SATURDAY!
Month 1, Week 3
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Month 1, Week 3, Day 1: EASY + STRIDES
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Month 1, Week 3, Day 2: XTRAIN for STRENGTH + ENDURANCE!
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Month 1, Week 3 Day 3: HILL SPRINTS for SPEED + EFFICIENCY! (2:00)
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Month 1, Week 3, Day 4: RECOVERY MILES!
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Month 1, Week 3, Day 5: EASY w/ STRIDES for that KICK!
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Month 1, Week 3, Day 6: REST REST!
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Month 1, Week 3, Day 7: LONG RUN FUN!
Month 1, Week 4
Month 2, Week 1
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Month 2, Week 1, Day 1: EASY with TURNOVER for your FINISHING KICK (0:47)
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Month 2 Week 1, Day 2: CROSS TRAINING INTO MONTH 2!
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Month 2, Week 1, Day 3: Fartlek Workout for SWITCHING GEARS + BUILDING SPEED! (1:04)
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Month 2, Week 1, Day 4: EASY 4!
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Month 2, Week 1, Day 5: XTRAIN GOODNESS!
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Month 2, Week 1, Day 6: HILLS for RUNNING EFFICIENCY! (1:27)
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Month 2, Week 1, Day 7: EASY 5 MILER!
Month 2, Week 2
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Month 2, Week 2, Day 1: Sunday Funday EASY w/ STRIDES! (0:23)
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Month 2, Week 2, Day 2: ELONGate the LONG RUN!
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Month 2, Week 2, Day 3: BUILDING + LENGTHENING SPEED (1:07)
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Month 2, Week 2, Day 4: EASY 25-30!
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Month 2, Week 2, Day 5: XTRAINING FUN!
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Month 2, Week 2, Day 6: REST DAY :-)
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Month 2, Week 2, Day 7: EASY LONG RUN!
Month 2, Week 3
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Month 2, Week 3, Day 1: EASY w/ STRIDES for FAST KICK! (0:23)
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Month 2, Week 3, Day 2: CROSS TRAIN to the TOP!
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Month 2, Week 3, Day 3: Changing Gears for Pacing + SPEED! (2:06)
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Month 2, Week 3, Day 4: 3Mi EASY RECOVERY!
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Month 2, Week 3, Day 5: EASY + STRIDES for THAT KICK!
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Month 2, Week 3, Day 6: REST RECOVERY GOODNESS!
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Month 2, Week 3, Day 7: 50MIN LONG RUN!
Month 2, Week 4
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Month 2, Week 4, Day 1: REST for RECOVERY WEEK!
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Month 2, Week 4, Day 2: 200's for SPEED!
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Month 2, Week 4, Day 3: XTRAINING on RECOVERY WEEK!
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Month 2, Week 4, Day 4: EASY BREEZY 3!
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Month 2, Week 4, Day 5: MILES for CONSISTENCY!
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Month 2, Week 4, Day 6: REST UP!
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Month 2, Week 4, Day 7: GO LONG OR GO HOME!
Month 3, Week 1
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Month 3, Week 1, Day 1: EASY 4 + SPEEDY STRIDES!
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Month 3, Week 1, Day 2: X-TRAINING into MONTH 3!
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Month 3, Week 1, Day 3: THE NEED for SPEED! (1:18)
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Month 3, Week 1, Day 4: EASY RECOVERY 4!
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Month 3, Week 1, Day 5: REST REST REST!
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Month 3, Week 1, Day 6: 4X400M UPHILL REPS!
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Month 3, Week 1, Day 7: BUILDING MILES!
Month 3, Week 2
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Month 3, Week 2, Day 1: EASY w/ STRIDES!
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Month 3, Week 2, Day 2: CROSS TRAIN CRAZE!
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Month 3, Week 2, Day 3: TEMPO for SPEED ENDURANCE! (1:40)
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Month 3, Week 2, Day 4: RECOVERY RUN!
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Month 3, Week 2, Day 5: CROSS TRAIN - NO IMPACT!
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Month 3, Week 2, Day 6: REST DAY!
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Month 3, Week 2, Day 7: LENGTHEN that LONG RUN!
Month 3, Week 3
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Month 3, Week 3, Day 1: 30-35 EASY!
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Month 3, Week 3, Day 2: X-TRAINING TIME!
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Month 3, Week 3, Day 3: HILL SPRINTS for RUNNING ECONOMY! (1:30)
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Month 3, Week 3, Day 4: EASY 3-4 RECOVERY!
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Month 3, Week 3, Day 5: EASY w/ STRIDES!
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Month 3, Week 3, Day 6: REST, RECOVER, REBUILD!
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Month 3, Week 3, Day 7: EASY LONG RUN!
Month 3, Week 4
Month 4, Week 2
