Week	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Base Building	Rest or XT	3 miles	2 miles	Rest or XT	3 miles	4 miles	Rest
2	Base Building	Rest or XT	3 miles	3 miles	Rest or XT	4 miles	5 miles	Rest
3	Base Building	Rest or XT	3 miles	3 miles	Rest or XT	4 miles	6 miles	Rest
4	Strength Building	Rest or XT	3 miles	3 miles	Rest or XT	5 miles	7 miles	Rest
5	Strength Building	Rest or XT	4 miles	3 miles	Rest or XT	5 miles	8 miles	Rest
6	Tapering	Rest or XT	3 miles	2 miles	Rest or XT	3 miles	Race or Rest	Rest