May

  A B C D E F G H
1                
2   May 2008            
3                
4   Sunday Monday Tuesday Wednesday Thursday Friday Saturday
5           1 2 3
6                
7                
8                
9                
10   4 5 6 7 8 9 10
11             Rest 3-4 easy miles
12                
13                
14                
15   11 12 13 14 15 16 17
16   1.5 to 3 miles Rest 1.5 to 3 miles 6:30 at Memorial 1.5 to 3 miles easy Rest US Vets 5K
17   easy   easy Park same place or cross train   Bear Creek Park
18         2-4 miles, easy      
19         group & faster gr.      
20   18 19 20 21 22 23 24
21   1.5 to 3 miles Rest 1.5 to 3 miles 6:30 at Memorial 1.5 to 3 miles easy Rest Race for the
22   easy   easy Park: 2-4 miles or cross train   Pennant 5K or
23         including     3-5 miles easy
24         6-8x60/60      
25   25 26 27 28 29 30 31
26   1.5 to 3 miles Rest 1.5 to 3 miles 6:30 at Memorial 1.5-3 miles easy Rest 3-5 easy
27   easy   easy Park: 2-4 miles     miles
28         including      
29         4-6x400      

Jun

  A B C D E F G H
1                
2   June 2008            
3                
4   Sunday Monday Tuesday Wednesday Thursday Friday Saturday
5   1 2 3 4 5 6 7
6   Heights 5K Rest 1.5 to 3 miles 6:30 at Memorial 1.5 - 3 miles Rest 3-6 miles
7   or 2 - 4 easy   easy Park: 2.5-4.5 miles easy   optional tempo
8   miles     including     run for 10--15 min
9         5-7x400      
10   8 9 10 11 12 13 14
11   2 to 4 miles Rest 2 to 4 miles 6:30 at Memorial 2-4 miles easy Rest 3-7 miles easy
12   easy   easy Park: 2.5-4.5 miles     optional tempo
13         including     run for 10-20 min
14         6-8x400      
15   15 16 17 18 19 20 21
16   2 - 4 miles easy Rest 2 - 4 miles easy 6:30 at Memorial 2 - 4 miles easy Rest 4 - 8 miles easy
17         Park: 2.5-5 miles     optional tempo
18         including     run for 15-20 min
19         3-6x800      
20   22 23 24 25 26 27 28
21   2 - 4 miles easy Rest 2 - 4 miles easy 6:30 at Memorial 2 - 4 miles easy Rest 4 - 8 miles
22         Park: 3-5 miles     optional tempo
23         including     run 15-20 mins
24         3-6x800      
25   29 30          
26   2-4 miles easy Rest          

Jul

  A B C D E F G H
1                
2   July 2008            
3                
4   Sunday Monday Tuesday Wednesday Thursday Friday Saturday
5       1 2 3 4 5
6       2-3 easy 2-4 miles with 2-4 miles easy Rest 4-6 miles easy
7         5x400 meters at      
8         5K pace, w/2      
9         min rest breaks      
10   6 7 8 9 10 11 12
11   2-4 miles easy Rest 2-4 miles easy 3-4 miles with 2-4 miles easy Rest 4-6 miles easy
12         6x400 meters at      
13         5K pace, w/ 2      
14         min rest breaks      
15   13 14 15 16 17 18 19
16   2-3 miles easy Rest 2-3 miles easy 3-4 miles 2-3 miles easy Rest 3-5 miles easy
17         including 7x400      
18         at 5K pace, w/      
19         2 min rests      
20   20 21 22 23 24 25 26
21   2-3 miles easy Rest 2-4 miles easy 3-4 miles with 2 miles easy Rest 3-5 miles
22   easy     8x400 meters at     including a 10
23         5K pace w/ 2     min tempo run
24         min rest breaks     at 10K pace
25   27 28 29 30 31    
26   Rest Rest 2-3 miles easy 3-4 miles with 2-3 miles easy    
27         3x800 meters      
28         at 5K pace, w/      
29         3 min rest breaks      

Aug

  A B C D E F G H
1                
2   August 2008            
3                
4   Sunday Monday Tuesday Wednesday Thursday Friday Saturday
5             1 2
6             Rest 3-5 miles with
7               a 10 min tempo
8               run at 10K
9               pace
10   3 4 5 6 7 8 9
11   2-3 miles easy Rest 2-4 miles easy 3-4 miles with 2-3 miles easy Rest 3-5 miles with
12         4x800 meters     a 15 min tempo
13         at 5K pace, w/     run at 10K
14         3 min rest breaks     pace
15   10 11 12 13 14 15 16
16   2-3 miles easy Rest 2-4 miles easy 3-5 miles with 2-3 miles easy Rest 3-6 miles with
17         4x800 meters     a 15 min tempo
18         at 5K pace, w/     run at 10K
19         3 min rest breaks     pace
20   17 18 19 20 21 22 23
21   2-3 miles easy Rest 2-3 miles easy 3-5 miles with 2-4 miles easy Rest 3-6 miles with
22         9x400 meters     a 20 min tempo
23         at 5K pace, w/     run at 10K
24         2 min rest breaks     pace
25   24 25 26 27 28 29 30
26   2-3 miles easy Rest 2-3 miles easy 3-5 miles with 2-4 miles easy Rest 3-5 miles with
27         5x800 meters     a 20 min. tempo
28         at 5K pace, w/     run at 10K pace
29         3 min rest breaks      
30   31            
31   2-3 miles easy            

Sep

  A B C D E F G H
1                
2   September 2008            
3                
4   Sunday Monday Tuesday Wednesday Thursday Friday Saturday
5     1 2 3 4 5 6
6     Rest 2-3 miles easy 3-4 miles easy 2-3 miles easy Rest 3-6 miles with
7               optional 20 min
8               tempo at 10K
9               pace
10   7 8 9 10 11 12 13
11   Rest Rest 2-3 miles easy PIM starts!!!      
12                
13                
14                
15   14 15 16 17 18 19 20
16                
17                
18                
19                
20   21 22 23 24 25 26 27
21                
22                
23                
24                
25   28 29 30