Phase 1 (January - February)

.
The schedule for weeks 1 - 4:
.

Day 1 : 60 minutes Easy

Day 2 : 10 minutes Easy + 8 x (400 meters Repetition + 400 meters Easy) + 10 minutes
Easy.

Day 3 : 60 minutes Easy (optional day, repeats day 1)

Day 4 : 45 minutes Easy + 8 strides

Day 5 : 15 minutes Easy + 4 x (1200 meters Interval + 4 minutes Easy) + 15 minutes Easy

Day 6 : Rest for me ( optional repeat of day 4)

Day 7 : 90 minutes Easy

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I should take some time here to explain the terms used by Jack Daniels.
.

Easy is a pace you can hold for a long time, you should be able to carry a conversation with
a running partner without too much effort.

Treshold is a pace which you can hold for about an hour in a race situation. It is "comfortably
hard".

Intervals are hard. They should be at the pace you can hold for a couple of miles.

Repetition pace is fast but not hard (due to more rest between workbouts). It is somewhere
in between Interval pace and Sprinting.

Strides are shorter bursts of speed at about repetition pace with full recovery between.

Phase 2 (February - March)

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The schedule for weeks 5 - 8:
.

Day 1 : 60 minutes Easy

Day 2 : 15 minutes Easy + 4 x (2 x 200 meters Repetition w/ 200 meters Easy + 400 meters
Repetition w/ 400 meters easy) + 15 minutes Easy

Day 3 : 60 minutes Easy

Day 4 : 45 minutes Easy + 8 strides

Day 5 : 15 minutes Easy + 20 minutes Threshold + 4 strides + 15 minutes Easy

Day 6 : Rest

Day 7 : 90 minutes Easy

Phase 3 (March - April)
.
The schedule for weeks 9 - 12:
.

Day 1 : 60 minutes Easy

Day 2 : 15 minutes Easy + 6 strides + 6 x (400 meters Repetition w/ 400 meters Easy + 200
meters Repetition w/ 200 meters easy) + 15 minutes Easy

Day 3 : 30 minutes Easy + 6 strides

Day 4 : 45 minutes Easy + 8 strides

Day 5 : 15 minutes Easy + 5 x (1000 meters Interval w/ 3 minutes Easy) + 15 minutes Easy

Day 6 : Rest sweet rest

Day 7 : 90 minutes Easy

Phase 4 (March - May)

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The schedule for weeks 13 - 16:
.

Day 1 : 60 minutes Easy

Day 2 : 15 minutes Easy + 3 x ( 1000 meters Threshold w/ 1 minute rest) + 3 x (800 meters
Interval w/ 2 minutes rest) + 15 minutes Easy

Day 3 : 30 minutes Easy

Day 4 : 45 minutes Easy + 6 strides

Day 5 : 15 minutes Easy + 2 x (200 meters Repetition w/ 200 meters Easy) + 3 x (1000
meters Treshold w/ 1 minute rest) + 2 x (200 meters Repetition w/ 200 meters Easy) + 15 minutes
Easy

Day 6 : Rest

Day 7 : 90 minutes Easy