Distance Runner Training for Weeks of March 17 and 24

Level 1

Mar 17	5 miles Long run	3 miles Easy 4 x 100m strides	5 miles RACE AT ROBBINSVILLE	4 miles Easy	5 miles 6 x 400m @ goal 1600m pace (on the 4:00)	4 miles (26 miles)
Mar 24	5 miles 12-minute tempo (3:00 rest) 4 x 200 (200m jog)	3 miles Easy 4 x 100m strides	4 miles RACE AT HAYESVILLE	4 miles	5 miles 2 x 1600m @ 5K pace (4-5 min rest)	4 miles (25 miles)

Level 2

Mar 17	7 miles Long run	3 miles Easy 4 x 100m strides	5 miles RACE AT ROBBINSVILLE	4 miles Easy	6 miles 8 x 400m @ goal 1600m pace (on the 4:00)	5 miles (30 miles)
Mar 24	6 miles 2-mile tempo (3:00 rest) 4 x 200 (200m jog)	4 miles Easy 4 x 100m strides	5 miles RACE AT HAYESVILLE	4 miles	7 miles 3 x 1600m @ 5K pace (4-5 min rest)	5 miles (31 miles)

Levels 3-4

Mar 17	8-11 miles Long run Last 2 miles medium pace	4 miles Easy 4 x 100m strides	6 miles RACE AT ROBBINSVILLE	5 miles Easy	6 miles 8 x 400m @ goal 1600m pace (on the 4:00)	6-8 miles (35-40 miles)
Mar 24	8 miles 2-mile tempo (3:00 rest) 1-mile tempo (2:00 rest) 4 x 200 (200m jog)	4-5 miles Easy 4 x 100m strides	6 miles RACE AT HAYESVILLE	5-6 miles	7 miles 3 x 1600m @ 5K pace (4-5 min rest)	6-8 miles (36-40 miles)