This 16 week 7 Block program is for distance runners looking to gain speed prior to their next marathon program
| Easy | Speed | Volume | Speed | Volume | Speed | Recovery |
| 3 weeks | 3 weeks | 2 weeks | 3 weeks | 2 weeks | 2 Weeks | 1 Week |
Easy
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 Pace | 3 Easy | 3 Easy | 5 Easy | 4 Easy | 5 Easy | ||
| Week 2 Pace | 3 Easy | 3 Easy | 5 Easy | 4 Easy | 6 Easy | ||
| Week 3 Pace | 3 Easy | 3 Easy | 6 Easy | 4 Easy | 8 Easy |
Speed 1
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 Pace | 3 Easy | 3 Fast | 5 Long | 1 x 1600m 4 x 800m Fast | 1 Threshold | ||
| Week 2 Pace | 3 Easy | 3 Fast | 5 Long | 1 x 1600m 8 x 400m Fast | 2 Threshold | ||
| Week 3 Pace | 3 Easy | 3 Fast | 6 Long | 1 x 1600m 4 x 800m Fast | 1 Threshold |
Volume 1
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 Pace | 3 Fast | 5 Easy | 6 Long | 4 Easy | 8 Long | ||
| Week 2 Pace | 3 Fast | 5 Easy | 9 Long | 4 Easy | 13 Long |
Speed 2
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 Pace | 3 Easy | 3 Fast | 5 Easy | 6 x 300m 6 x 200m 6 x 100m Fast | 1 Threshold | ||
| Week 2 Pace | 3 Easy | 3 Fast | 5 Easy | 8 x 400m 6 x 300m 8 x 200m Fast | 2 Threshold | ||
| Week 3 Pace | 3 Easy | 3 Fast | 6 Easy | 6 x 300m 6 x 200m 6 x 100m Fast | 1 Threshold |
Volume 2
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 Pace | 3 Fast | 5 Easy | 9 Long | 4 Easy | 14 Long | ||
| Week 2 Pace | 3 Fast | 5 Easy | 9 Long | 4 Easy | 14 Long |
Speed 3
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 Pace | 3 Easy | 3 Fast | 5 Long | 1 x 200m 1 x 400m 1 x 800m 1 x 1200m 2 x 2600m 1 x 1200m 1 x 800m 1 x 400m 1 x 200m Fast | 1 Threshold | ||
| Week 2 Pace | 3 Easy | 3 Fast | 5 Long | 1 x 1600m 8 x 400m Fast | 2 Threshold |
Recovery
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 Pace | 3 Easy | 3 Easy | 3 Easy | 5 Easy |
*Distance listed in Miles (excluding track days)
