Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday 18 off 3 off 3 17 4 off 2 off 3 3 3 16 4 off 4 off 4 4 4 15 5 off 5 off 3 3 5 14 5 off 5 off 4 5 4 13 6 4 speed off tempo-5 4 8 12 8 4 speed off tempo-5 4 6 11 10 6 speed off tempo-5 5 6 10 10 5 speed off tempo-8 6 5 9 15 7 speed off tempo-8 5 8 8 10 5 strength off tempo-8 6 8 7 16 5 strength off tempo-9 5 8 6 10 7 strength off tempo-9 6 6 5 16 5 strength off tempo-9 5 8 4 10 7 strength off tempo-10 6 6 3 16 5 strength off tempo-10 5 8 2 10 7 strength off tempo-10 6 6 1 8 5 5 off 6 5 3 0 Detroit Flagstar Marathon – Good Luck

Speed and strength workouts are done as group at Dodge Park in Sterling Heights on Tuesdays at 6:30 PM. Speed workouts should be done at current 5k pace. Strength workouts should be done at 10 seconds per mile faster than marathon goal pace.

Tempo runs are done at Hansons Royal Oak store on Thursdays at 6:30 PM. Tempo runs should be run at marathon goal pace.