After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Run

Easy Run
Planned Time: 1:00:00
Easy run of 50-60minutes

Workout #2 : Other

Instead, consider doing a two month speed block of 5K and 10K focused training and racing (with recovery). Then transition out of that with three months left to ramp up the miles.

Workout #3 : Run

Easy to Moderate Run
Planned Time: 1:00:00
Easy to Moderate run of 50-60minutes

Workout #4 : Run

Run - 12x400m @ 5k / 200m
Planned Time: 1:30:00
RUN: Warm Up: 25-35min 6-8 x 80-100m shakeout strides ---------- Main Set: 12 x 400m @ 5k pace w/ 200m recovery jog ---------- Cool Down: 25-35min easy

Workout #5 : Run

Run - 75-90min Progressive to 5k effort
Planned Time: 1:45:00
RUN: Longer Mideweek 75-90minutes run. First 3-4miles easy, Last 30-40min at progressive effort finishing 80% of 5k effort at fastest

Workout #6 : Day Off

Recovery Day
Planned Time: 0:30:00
Recovery day of 25-30minutes easy jog or take day off completly. Can substitute walk, hike or swim

Workout #7 : Run

Long Run - Ladder
Planned Time: 1:45:00
RUN: 6miles easy 4miles @ Marathon Pace 1mile easy 4miles @ Tempo Pace 1mile easy

Workout #8 : Run

Long Run
Planned Time: 2:15:00
Run 120-150minutes easy

Workout #9 : Run

Easy Run
Planned Time: 1:00:00
Easy run of 50-60minutes