Running  Workouts
	Tues Speed	Thurs Tempo	Fri/Sat Speed	Sun LSD
Week
12 Comp Stage	Hills 10 x hills 90 secs	12k Easy 3k- 2k-2k- 2k-3k	Sat (weather permits) Transition Drills:  Bike Run: 2 x 20k/5k	16km
13	1k warm up 12 x 400m 1k warm down total 6800m	10k E 1k-2k 2k-2k-2k-1k	No Transition	Blue Nose Weekend Marathon/Half/10k
14	1k warm up 6 x 400 @ 5k pace 1k warm down	9k middle 3k at marathon pace 3k-3k-3k	Ottawa weekend 5k	Ottawa Weekend ½ marathon

Week 1-3 Adaptation Stage -à  Week 4-6 Aerobic Stage à Week 7- ACTIVE Recoveryà Week 8-10 Endurance Stage à Week 11 ACTIVE Recovery à

Week 12-13 Competitive Stage à Week 14 Taper