{"text_format":"1","workbook":"xlsx","n_sheets":12,"sheets":["Overview","Reference","5K","10K","Half","Marathon","Directory","Glossary","Help","Clifford Laudato-5K","Travis Meservy-Half","Greg Sanchez-Full"],"not_rendered":{"charts":0,"images":11,"macros":1,"external_links":0,"defined_names":0,"comments":0,"pivot_tables":0},"unopened":[],"bounds":{"document_bytes":16777216,"sheet_cells":100000,"rows_first":2000,"rows_last":500,"rows_between":2000,"halvings":0,"cell_chars":16384,"cell_head_chars":4096},"cells_cut":0,"cells_raw":0,"read":"whole","date_system":"1900"}

{"sheet":"Overview","index":0,"n_rows":10,"n_cols":7,"rows_kept":10,"cut":false,"hidden":false,"merged":[]}
[]
[]
[]
[]
[]
[]
[null,"Runner","Age","Race","Date","Level","Distance"]
[null,"Travis Meservy",23,"Utah Valley Marathon","2013-05-06","Beginner","Half"]
[null,"Clifford Laudato",23,"Provo Run","2013-01-23","Beginner","5K"]
[null,"Greg Sanchez",22,"New York City Maraton","2013-04-23","Intermediate","Full"]

{"sheet":"Reference","index":1,"n_rows":14,"n_cols":12,"rows_kept":14,"cut":false,"hidden":true,"merged":[]}
[]
[null,"Carrier:",null,"Distance:",null,"Level:"]
[null,"Verizon",null,"5K",null,"Beginner"]
[null,"AT&T",null,"10K",null,"Intermediate"]
[null,"Sprint",null,"Half",null,"Advance"]
[null,"T-Mobile",null,"Full"]
[null,"Cingular"]
[null,"Nextel",null,null,null,null,null,null,null,null,"Company","E-mail tag"]
[null,null,null,null,null,null,null,null,null,null,"Sprint","messaging.sprintpcs.com"]
[null,null,null,null,null,null,null,null,null,null,"AT&T","mmode.com"]
[null,null,null,null,null,null,null,null,null,null,"Cingular","mobile.mycingular.com"]
[null,null,null,null,null,null,null,null,null,null,"Nextel","messaging.nextel.com"]
[null,null,null,null,null,null,null,null,null,null,"T-Mobile","tmomail.net"]
[null,null,null,null,null,null,null,null,null,null,"Verizon","vtext.com"]

{"sheet":"5K","index":2,"n_rows":14,"n_cols":28,"rows_kept":14,"cut":false,"hidden":true,"merged":[]}
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[]
[]
[null,"5K Training Schedule for Beginners",null,null,null,null,null,null,null,null,"5K Training Schedule for Intermediate Runners",null,null,null,null,null,null,null,null,"5K Training Schedule for Advanced Runners"]
[]
[null,"Week","Monday","Tuesday","Wednesday","Thursday","Friday","Saturday","Sunday",null,"Week","Wednesday","Thursday","Friday","Saturday","Sunday","Monday","Tuesday",null,"Week","Wednesday","Thursday","Friday","Saturday","Sunday","Monday","Tuesday"]
[null,1,"Rest","1 mi run","CT or Rest","1 mi run","Rest","1.5 mi run","20-30 min run or CT",null,1,"CT or Rest","3 x 400 IW","2 m run","30 min EZ","Rest","5 m run","30 min tempo",null,1,"CT or Rest","4 x 400 IW","4 m run","35 min EZ","Rest","5 m run","30 min tempo","35 min EZ"]
[null,2,"Rest","1.5 mi run","CT or Rest","1.5 mi run","Rest","1.75 mi run","20-30 min run or CT",null,2,"CT or Rest","4 x 400 IW","2 m run","35 min EZ","Rest","5 m run","30 min tempo",null,2,"CT or Rest","4 x 400 IW","4 m run","35 min EZ","Rest","5 m run","30 min tempo","35 min EZ"]
[null,3,"Rest","2 mi run","CT or Rest","1.5 mi run","Rest","2 mi run","20-30 min run or CT",null,3,"CT or Rest","4 x 400 IW","3 m run","35 min EZ","Rest","6 m run","30 min tempo",null,3,"CT or Rest","5 x 400 IW","5 m run","40 min EZ","Rest","6 m run","30 min tempo","40 min EZ"]
[null,4,"Rest","2.25 mi run","CT or Rest","1.5 mi run","Rest","2.25 mi run","25-35 min run or CT",null,4,"CT or Rest","5 x 400 IW","3 m run","40 min EZ","Rest","6 m run","35 min tempo",null,4,"CT or Rest","6 x 400 IW","5 m run","45 min EZ","Rest","6 m run","35 min tempo","45 min EZ"]
[null,5,"Rest","2.5 mi run","CT or Rest","2 mi run","Rest","2.5 mi run","25-35 min run or CT",null,5,"CT or Rest","5 x 400 IW","3 m run","35 min EZ","Rest","7 m run","35 min tempo",null,5,"CT or Rest","6 x 400 IW","5 m run","40 min EZ","Rest","7 m run","35 min tempo","40 min EZ"]
[null,6,"Rest","2.75 mi run","CT","2 mi run","Rest","2.75 mi run","35-40 min run or CT",null,6,"CT or Rest","6 x 400 IW","3 m run","40 min EZ","Rest","6 m run","40 min tempo",null,6,"CT or Rest","6 x 400 IW","5 m run","40 min EZ","Rest","6 m run","40 min tempo","40 min EZ"]
[null,7,"Rest","3 mi run","CT","2 mi run","Rest","3 mi run","35-40 min run or CT",null,7,"CT or Rest","6 x 400 IW","3 m run","45 min EZ","Rest","7 m run","40 min tempo",null,7,"CT or Rest","5 x 400 IW","4 m run","45 min EZ","Rest","7 m run","40 min tempo","45 min EZ"]
[null,8,"Rest","3 mi run","CT or Rest","2 mi run","Rest","Rest","5K Race!",null,8,"CT or Rest","3 m run","Rest","5K Race!","Rest","7 m run","2 m run",null,8,"CT or Rest","3 m run","Rest","5K Race!","Rest","7 m run","2 m run","5K Race!"]

{"sheet":"10K","index":3,"n_rows":14,"n_cols":28,"rows_kept":14,"cut":false,"hidden":true,"merged":[]}
[]
[]
[]
[null,"Beginner Runners' 10K Training Schedule",null,null,null,null,null,null,null,null,"10K Training Schedule for Intermediate Runners",null,null,null,null,null,null,null,null,"10K Advanced Training Schedule"]
[]
[null,"Week","Sunday","Monday","Tuesday","Wednesday","Thursday","Friday","Saturday",null,"Week","Wednesday","Thursday","Friday","Saturday","Sunday","Monday","Tuesday",null,"Week","Wednesday","Thursday","Friday","Saturday","Sunday","Monday","Tuesday"]
[null,1,"Rest","1.5 m run","CT or Rest","1.5 m run","Rest","2 m run","25-30 min EZ run or CT",null,1,"CT or Rest","4 x 400 IW","3 m run","30 min EZ","Rest","4 m run","30 min tempo",null,1,"CT or Rest","4 x 400 IW","3 m run + strength","30 min EZ","Rest","6 m run","35 min tempo","30 min EZ"]
[null,2,"Rest","2 m run","CT or Rest","2 m run","Rest","2.5 m run","25-30 min EZ run or CT",null,2,"CT or Rest","5 x 400 IW","3.5 m run","35 min EZ","Rest","5 m run","35 min tempo",null,2,"CT or Rest","4 x 800 IW","4 m run + strength","35 min EZ","Rest","7 m run","40 min tempo","35 min EZ"]
[null,3,"Rest","2.5 mi run","CT or Rest","2 m run","Rest","3.5 m run","30-35 min EZ run or CT",null,3,"CT or Rest","6 x 400 IW","3.5 m run","35 min EZ","Rest","6 m run","35 min tempo",null,3,"CT or Rest","6 x 400 IW","4 m run + strength","35 min EZ","Rest","8 m run","6 x hill repeats","35 min EZ"]
[null,4,"Rest","2.5 m run","CT or Rest","2 m run","Rest","3.5 m run","35 min EZ run or CT",null,4,"CT or Rest","7 x 400 IW","4 m run","40 min EZ","Rest","6 m run","40 min tempo",null,4,"CT or Rest","6 x 800 IW","4 m run + strength","40 min EZ","Rest","9 m run","40 min tempo","40 min EZ"]
[null,5,"Rest","3 m run","CT or Rest","2.5 m run","Rest","4 m run","35-40 min EZ run or CT",null,5,"CT or Rest","8 x 400 IW","4.5 m run","40 min EZ","Rest","7 m run","40 min tempo",null,5,"CT","8 x hill repeats","5 m run + strength","40 min EZ","Rest","6 m run","45 min tempo","40 min EZ"]
[null,6,"Rest","3 m run","CT","2.5 m run","Rest","4.5 m run","35-40 min EZ run or CT",null,6,"CT or Rest","8 x 400 IW","4.5 m run","45 min EZ","Rest","7.5 m run","40 min tempo",null,6,"CT or Rest","6 x 800 IW","5 m run + strength","45 min EZ","Rest","8 m run","40 min tempo","45 min EZ"]
[null,7,"Rest","3.5 m run","CT","3 m run","Rest","5 m run","40 min EZ run or CT",null,7,"CT or Rest","6 x 400 IW","4 m run","45 min EZ","Rest","8 m run","40 min tempo",null,7,"CT or Rest","6 x 400 IW","4 m run + strength","45 min EZ","Rest","8 m run","40 min tempo","45 min EZ"]
[null,8,"Rest","3 m run","CT or Rest","2 m run","Rest","Rest","10K Race!",null,8,"CT or Rest","3 m run","Rest","10K Race!","Rest","7 m run","3 m run",null,8,"CT or Rest","5 m run","Rest","10K Race!","Rest","7 m run","3 m run","10K Race!"]

{"sheet":"Half","index":4,"n_rows":18,"n_cols":28,"rows_kept":18,"cut":false,"hidden":true,"merged":[]}
[]
[null," been running for at least two months and base mileage of about 8-10 miles per week."]
[]
[null,"Beginners' Half Marathon Training Schedule",null,null,null,null,null,null,null,null,"Half-Marathon Training Schedule for Intermediate Runners",null,null,null,null,null,null,null,null,null,"Half-Marathon Training Schedule for Advanced Runners"]
[]
[null,"Week","Sunday","Monday","Tuesday","Wednesday","Thursday","Friday","Saturday",null,"Week","Wednesday","Thursday","Friday","Saturday","Sunday ","Monday","Tuesday",null,null,"Week","Wednesday","Thursday","Friday","Saturday","Sunday","Monday","Tuesday"]
[null,1,"Rest","2 mi","Rest","2.5 mi","Rest","3 mi","20-30 min EZ run or cross-train",null,1,"CT","30 min tempo","Rest or CT","4 mi","Rest","5 mi","3 mi EZ",null,null,1,"CT","35 min tempo","Rest","5 mi","Rest","7 mi","3 mi EZ"]
[null,2,"Rest","2 miles","Rest","3 mi","CT or Rest","4 mi","20-30 min EZ run or cross-train",null,2,"CT","4 x 400 IW","Rest or CT","4 mi","Rest","6 mi","3.5 mi EZ",null,null,2,"CT","6 x 400 IW","Rest or CT","35 min tempo","Rest or CT","9 mi","3 mi EZ"]
[null,3,"Rest","2.5 mi","CT","3 mi","Rest","5 mi","20-30 min EZ run or cross-train",null,3,"CT","35 min tempo","4 mi","3 mi","Rest","7 mi","3 mi EZ",null,null,3,"CT","35 min tempo","Rest or CT","5 mi","Rest","10 mi","3 mi EZ"]
[null,4,"Rest","3 mi","CT","4 mi","Rest","6 mi","20-30 min EZ run or cross-train",null,4,"CT","5 x 400 IW","Rest","4 mi race pace","Rest","7 mi","3 mi EZ",null,null,4,"CT","4 x 800 IW","Rest or CT","40 min tempo","Rest","8 mi","3.5 mi EZ"]
[null,5,"Rest","3 mi","CT","3 mi","Rest","7 mi","30 min EZ run or cross-train",null,5,"CT","35 min tempo","5 mi","3 mi race pace","Rest","8 mi","4 mi EZ",null,null,5,"CT","6 hill repeats ","CT","35 min tempo","Rest","9 mi","3.5 mi EZ"]
[null,6,"Rest","4 mi","CT","4 mi","Rest","8 mi","30 min EZ run or cross-train",null,6,"CT","6 x 400 IW","5 mi","4 mi race pace","2 miles EZ","Rest","10K race",null,null,6,"CT","7 hill repeats","CT","40 mi tempo run","Rest","11 mi","3 miles EZ"]
[null,7,"Rest","4 mi","Rest","4 mi","CT","9 mi","30 min EZ run or cross-train",null,7,"CT","40 min tempo","5 mi","4 mi race pace","Rest","9 mi","4 mi EZ",null,null,7,"CT","8 x 400 IW","Rest or CT","40 min tempo","Rest","13 mi (last 3 at race pace)","4 mi EZ"]
[null,8,"Rest","4 mi","CT","3 mi","Rest","10 mi","30 min EZ run or cross-train",null,8,"CT","6 x 400 IW","6 mi","3 mi race pace","Rest","10 mi","4 mi EZ",null,null,8,"CT","5 x 800 IW","Rest or CT","35 min tempo run","3 miles EZ","Rest","10K race"]
[null,9,"Rest","5 mi","CT","4 mi","Rest","11 mi","Rest",null,9,"CT","45 min tempo","5 mi","4 mi race pace","Rest","11 mi","Rest",null,null,9,"CT","8 hill repeats","Rest or CT","45 min tempo","Rest","10 mi","4 mi EZ"]
[null,10,"30 min EZ run or cross-train","4 mi","Rest","3 mi","CT","12 mi","30 min EZ run or cross-train",null,10,"CT","7 x 400 IW","5 mi","3 mi race pace","Rest","12 mi","3 mi EZ",null,null,10,"CT","7 x 400 IW","Rest or CT","35 min tempo","Rest","14 mi (last 4 at race pace)","4 mi EZ"]
[null,11,"Rest","CT","Rest","3 mi","CT","5 mi","30 min EZ run or cross-train",null,11,"CT","45 min tempo","Rest","3 mi race pace","Rest","10 mi","3 mi EZ",null,null,11,"CT","40 min tempo","Rest","4 mi race pace","Rest","10 mi","3 mi EZ"]
[null,12,"Rest","2 mi","20 minutes","Rest","20 minutes","Rest","Race Day!",null,12,"Rest","4 mi","Rest","Race Day!","Rest","5 mi","Race Day!",null,null,12,"Rest","4 mi","Rest","Race Day!","Rest","5 mi","Race Day!"]

{"sheet":"Marathon","index":5,"n_rows":27,"n_cols":9,"rows_kept":27,"cut":false,"hidden":true,"merged":[]}
[]
[]
[null,"running for at least six months and should have a base mileage of 12-15 miles per week."]
[]
[null,"Beginners' Marathon Training Schedule"]
[null,"Week","Monday","Tuesday","Wednesday","Thursday","Friday","Saturday","Sunday"]
[null,1,"Rest","3 mi","CT","3 mi","Rest","4 mi","3 mi EZ"]
[null,2,"Rest","3 miles","Rest","3 mi","CT or Rest","5 mi","3 mi EZ"]
[null,3,"Rest","3 mi","CT","4 mi","CT or Rest","6 mi","3 mi EZ"]
[null,4,"Rest","3 mi","Rest","4 mi","CT or Rest","4 mi","3 mi EZ"]
[null,5,"Rest","4 mi","CT","4 mi","CT or Rest","6 mi","3 mi EZ"]
[null,6,"Rest","4 mil","CT","4 mi","CT or Rest","8 mi","3 mi EZ"]
[null,7,"Rest","4 mi","CT","4 mi","CT or Rest","10 mi","3 mi EZ"]
[null,8,"Rest","4 mi","CT","4 mi","CT or Rest","8 mi","3 mi EZ"]
[null,9,"Rest","4 mi","CT","4 mi","CT or Rest","12 mi","Rest"]
[null,10,"4 mi EZ","4 mi","Rest","4 mi","CT or Rest","10 mi","3 mi EZ"]
[null,11,"Rest","4 mi","CT","4 mi","CT or Rest","14 mi","3 mi EZ"]
[null,12,"Rest","5 mi","CT","5 mi","CT or Rest","10 mi","3 mi EZ"]
[null,13,"Rest","4 mi","CT","5 mi","CT or Rest","16 mi","3 mi EZ"]
[null,14,"Rest","4 mi","CT","5 mi","CT or Rest","12 mi","3 mi EZ"]
[null,15,"Rest","4 mi","CT","5 mi","CT or Rest","18 mi","Rest"]
[null,16,"3 mi EZ","5 mi","Rest","6 mi","CT or Rest","12 mi","3 mi EZ"]
[null,17,"Rest","4 mi","CT","6 mi","CT or Rest","20 mi","3 mi EZ"]
[null,18,"Rest","4 mi","CT","4 mi","CT or Rest","12 mi","3 mi EZ"]
[null,19,"Rest","3 mi","20 minutes","3 mi","CT or Rest","8 mi","3 mi EZ"]
[null,20,"Rest","2 mi","20 minutes","Rest Day","20 minutes","Race Day!","Rest Day!"]
[null,20,"Rest","2 mi","20 minutes","Rest Day","20 minutes","Race Day!","Rest Day!"]

{"sheet":"Directory","index":6,"n_rows":10,"n_cols":6,"rows_kept":10,"cut":false,"hidden":false,"merged":[]}
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[]
[]
[]
[]
[]
[null,"Name","Phone","Carrier","Status","Email"]
[null,"Travis Meservy","(951) 555-2375","AT&T",null,"9515552375@mmode.com"]
[null,"Clifford Laudato","(916) 555-7370","Verizon",null,"9165557370@messaging.sprintpcs.com"]
[null,"Greg Sanchez","(609) 555-8764","AT&T",null,"6095558764@mmode.com"]

{"sheet":"Glossary","index":7,"n_rows":24,"n_cols":3,"rows_kept":24,"cut":false,"hidden":false,"merged":[]}
[]
[]
[]
[null,"Gym Time: Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio."]
[null,null," When the schedule calls for Gym Time, do a cross-training activity (e.g., biking, swimming, elliptical )"]
[]
[null,"Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for fast 10K racing. Start your run with 5 to"]
[null,null,"10 minutes of easy running, then continue with 15 to 20 minutes of running near your 10K pace "]
[]
[null,"Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) at your 5K race pace, and then recover by jogging"]
[null,null,"or walking 400 meters. So when the schedule says, 4 x 400, that would be four 400s at 5K pace, with a 400 m recovery in"]
[null,null,"between. For 800 meter (2 laps around most tracks) workouts, run 800 meter at your 10K race pace, and then recover by "]
[null,null,"jogging or walking 400 meters."]
[]
[null,"Rest: Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles build and repair themselves"]
[null,null,"during your rest days. So if you run every day , you won't see much improvement. Fridays are a good day for rest because "]
[null,null,"you'll have just done your speed workout on Thursday and the next day is your longest run of the week."]
[]
[null,"Race Pace (RP): After you run a 10-minute warm-up, run the designated mileage at your \"marathon Race Pace\" (RP). Follow "]
[null,null,"that with a 10-minute cool-down. If you're not sure what your marathon race pace is, add 30-45 "]
[]
[]
[]
[null,"Note: You can switch days to accommodate your schedule. If you're busy one day, it's fine to swap a rest day for a run day."]

{"sheet":"Help","index":8,"n_rows":0,"n_cols":0,"rows_kept":0,"cut":false,"hidden":false,"merged":[]}

{"sheet":"Clifford Laudato-5K","index":9,"n_rows":14,"n_cols":9,"rows_kept":14,"cut":false,"hidden":false,"merged":[]}
[]
[null,"Runner:","Clifford Laudato","Age:",23,"Race:","Provo Run","Date:","2013-01-23"]
[]
[]
[]
[null,"Week ","Sunday","Monday","Tuesday","Wednesday","Thursday","Friday","Saturday"]
[null,1,"REST","1 Mile Run","Gym Time or Rest","1 Mile Run","REST","1.5 Mile Run","Gym Time"]
[null,2,"REST","1.5 Mile Run","Gym Time or Rest","1.5 Mile Run","REST","1.75 Mile Run","Gym Time"]
[null,3,"REST","2 Mile Run","Gym Time or Rest","1.5 Mile Run","REST","2 Mile Run","Gym Time"]
[null,4,"REST","2.25 Mile Run","Gym Time or Rest","1.5 Mile Run","REST","2.25 Mile Run","Gym Time"]
[null,5,"REST","2.5 Mile Run","Gym Time or Rest","2 Mile Run","REST","2.5 Mile Run","Gym Time"]
[null,6,"REST","2.75 Mile Run","Gym Time or Rest","2 Mile Run","REST","2.75 Mile Run","Gym Time"]
[null,7,"REST","3 Mile Run","Gym Time or Rest","2 Mile Run","REST","3 Mile Run","Gym Time"]
[null,8,"REST","3 Mile Run","Gym Time or Rest","2 Mile Run","REST","REST","5K Race!"]

{"sheet":"Travis Meservy-Half","index":10,"n_rows":18,"n_cols":9,"rows_kept":18,"cut":false,"hidden":false,"merged":[]}
[]
[null,"Runner:","Travis Meservy","Age:",23,"Race:","Utah Valley Marathon","Date:","2013-05-06"]
[]
[]
[]
[null,"Week ","Sunday","Monday","Tuesday","Wednesday","Thursday","Friday","Saturday"]
[null,1,"REST","2 Mile Run","Gym Time or Rest","2.5 Mile Run","REST","3 Mile Run","Gym Time"]
[null,2,"REST","2 Mile Run","Gym Time or Rest","3 Mile Run","REST","4 Mile Run","Gym Time"]
[null,3,"REST","2.5 Mile Run","Gym Time or Rest","3 Mile Run","REST","5 Mile Run","Gym Time"]
[null,4,"REST","3 Mile Run","Gym Time or Rest","4 Mile Run","REST","6 Mile Run","Gym Time"]
[null,5,"REST","3 Mile Run","Gym Time or Rest","3 Mile Run","REST","7 Mile Run","Gym Time"]
[null,6,"REST","4 Mile Run","Gym Time or Rest","4 Mile Run","REST","8 Mile Run","Gym Time"]
[null,7,"REST","4 Mile Run","Gym Time or Rest","4 Mile Run","REST","9 Mile Run","Gym Time"]
[null,8,"REST","4 Mile Run","Gym Time or Rest","3 Mile Run","REST","10 Mile Run","Gym Time"]
[null,9,"REST","5 Mile Run","Gym Time or Rest","4 Mile Run","REST","11 Mile Run","Gym Time"]
[null,10,"REST","4 Mile Run","Gym Time or Rest","3 Mile Run","REST","12 Mile Run","Gym Time"]
[null,11,"REST","3 Mile Run","Gym Time or Rest","3 Mile Run","REST","5 Mile Run","Gym Time"]
[null,12,"REST","2 Mile Run","Gym Time or Rest","2 Mile Run","REST","REST","5K Race!"]

{"sheet":"Greg Sanchez-Full","index":11,"n_rows":26,"n_cols":9,"rows_kept":26,"cut":false,"hidden":false,"merged":[]}
[]
[null,"Runner:","Greg Sanchez","Age:",22,"Race:","New York City Maraton","Date:","2013-04-23"]
[]
[]
[]
[null,"Week ","Sunday","Monday","Tuesday","Wednesday","Thursday","Friday","Saturday"]
[null,1,"REST","6 Mile Run","Gym Time","3-4 Mile EP","REST","30 Min Tempo","Gym Time"]
[null,2,"REST","8 Mile Run","Gym Time","3-4 Mile EP","REST","35 Min Tempo","Gym Time"]
[null,3,"REST","9 Mile Run","Gym Time","3-4 Mile EP","REST","40 Min Tempo","Gym Time"]
[null,4,"REST","10 Mile Run","Gym Time","3-4 Mile EP","REST","40 Min Tempo","Gym Time"]
[null,5,"REST","12 Mile Run","Gym Time","3-4 Mile EP","REST","5x400 IW","Gym Time"]
[null,6,"REST","14 Mile Run","Gym Time","3-4 Mile EP","REST","6x400 IW","Gym Time"]
[null,7,"REST","16 Mile Run","Gym Time","3-4 Mile EP","REST","7x400 IW","Gym Time"]
[null,8,"REST","12 Mile Run","Gym Time","4-5 Mile EP","REST","8x400 IW","Gym Time"]
[null,9,"REST","18 Mile Run","Gym Time","3-4 Mile EP","REST","4 Hill Repeats","Gym Time"]
[null,10,"REST","14 Mile Run","Gym Time","4-5 Mile EP","REST","5 Hill Repeats","Gym Time"]
[null,11,"REST","16 Mile Run","Gym Time","4-5 Mile EP","REST","6 Hill Repeats","Gym Time"]
[null,12,"REST","12 Mile Run","Gym Time","4-5 Mile EP","REST","6 Hill Repeats","Gym Time"]
[null,13,"REST","20 Mile Run","Gym Time","3-4 Mile EP","REST","7 Hill Repeats","Gym Time"]
[null,14,"REST","12 Mile Run","Gym Time","4-5 Mile EP","REST","7 Hill Repeats","Gym Time"]
[null,15,"REST","20 Mile Run","Gym Time","3-4 Mile EP","REST","7 Mile Race Pace","Gym Time"]
[null,16,"REST","12 Mile Run","Gym Time","4-5 Mile EP","REST","6 Mile Race Pace","Gym Time"]
[null,17,"REST","10 Mile Run","Gym Time","3-4 Mile EP","REST","5 Mile Race Pace","Gym Time"]
[null,18,"REST","8 Mile Run","Gym Time","4-5 Mile EP","REST","5 Mile Race Pace"]
[null,19,"REST","6 Mile Run","Gym Time","3-4 Mile EP","REST","4 Mile Race Pace"]
[null,20,"REST","2 Mile Run","Gym Time","3-4 Mile EP","REST","REST","5K Race!"]