Specific Endurance Phase

Week 16-19/21

Specific Endurance 4-6 weeks 
Volume runs, specific pace and race pace running.

Training week:  optional I like to run two speed workouts (Monday and Thursday or Tuesday and Friday); Racing week:  three recovery runs before the race: Wednesday  recovery run 60 minutes; Thursday recovery run 40 minutes; and Friday rest or recovery run 20 minutes; Race on Saturday.  Run one hour or 4-5 miles on Sunday easy recovery run after a race.

Week 20 or 22
Final Preparation 2 - 3 weeks
Reduce weekly volume by 20%
Work on specific pace and race pace running

Week 21 or 23
Reduce weekly volume by 30%
Work on specific pace and race pace running.

Week 22 or 24
Reduce weekly volume by 60%
Work on specific pace and race pace running.

Week 23-24 or 25-26
Active Rest Schedule

Rest for 2 days (Rest means no training)
Run 1 day for 32 minutes
Rest for 2 days (Rest means no training)
Run 1 day for 32 minutes
Rest for 2 days (Rest means no training)
Run for 3 days  (32, 40, 48 minute runs)
Rest for 2 days (Rest means no training)