Training Plan

Wk	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1 7/9	Crossfit	Speed: 4 miles, hills	Crossfit	Rest	LSD: 10 miles	Crossfit	4 mile recovery
2 7/16	Crossfit	Speed: 5 miles, hills	Crossfit	Rest	LSD: 12 miles	Crossfit	4 mile recovery
3 7/23	Crossfit	Speed: 5 miles, hills	Crossfit	Rest	LSD: 14 miles	Crossfit	4 mile recovery
4 7/30	Crossfit	Speed: 6 miles, hills (Happy Birthday, me)	Crossfit	Rest	LSD: 8 miles	Crossfit	Rest
5 8/6	Crossfit	Speed: 6 miles; 4 x 1 mile repeat, 10K pace	Crossfit	Rest	LSD: 12 miles	Crossfit	5 mile recovery
6 8/13	Crossfit	Speed: 5 miles; 5 Yasso 800s (3:30)	Crossfit	Rest	LSD: 15 miles	Crossfit	5 mile recovery
7 8/20	Crossfit	Speed: 7 miles; 5 x 1 mile repeat, 10K pace	Crossfit	Rest	LSD: 16 miles (12 m @ MP)	Crossfit	5 mile recovery
8 8/27	Crossfit	Speed: 6 miles; 6 Yasso 800s	Crossfit	Rest	LSD: 10 miles	Crossfit
9 9/3	Crossfit	Speed: 10 miles; 3 x 3 m at MP	Crossfit	Rest	LSD: 18 miles (15 m @ MP)	Tough Mudder, Frederick, MD	3 mile recovery
10 9/10	Crossfit	Speed: 8 miles; Tempo: 6 m @ ½ MP	Crossfit	Rest	LSD: 20 miles	Crossfit	6 mile recovery
11 9/17	Crossfit	Speed:8 miles; 8 Yasso 800s	Crossfit	Rest	LSD: 20 miles, Fast finish	Crossfit	6 mile recovery
12 9/24	Crossfit	Speed: 8 miles; 6 x 1 mile repeat, 10K pace	Crossfit	Rest	LSD: 12 miles	Crossfit	Rest
13 10/1	Crossfit	Speed: 8 miles; 2 x 3 miles @ 7:56/m	Crossfit	Rest	LSD: 22 miles	Crossfit	5 mile recovery
14 10/8	Crossfit	Speed:6 miles; 6 Yasso 800s	Crossfit	Rest	LSD: 15 miles (10 m @ MP)	Crossfit	5 mile recovery
15 10/15	Crossfit	Speed: 5 miles; Tempo: 3 m @ ½ MP	Crossfit	Rest	LSD: 8 miles	Crossfit	Army Ten Miler
16 10/22	Crossfit	Speed: 4 miles	3 miles, MP	Rest	LSD: 5 miles, easy	Rest	Marine Corps Marathon