July 2nd:  Horse Trails Fartlek: 1,2,3,4,3,2,1 min off 1 minute easy @ 5k race pace (8.5-9/10 effort) (Beginners do 1,2,3,2 & 1 minute off 90 seconds).

July 9th: 2-5 x 5 minutes Cruise Intervals @ Threshold Pace (comfortably hard, about 8-8.5/10 effort off 1-minute rest on Blooming Barn Dove Creek Road Section out &   back; 4 x10-second strides off 30-45 seconds.

July 16th: Track session; 4-8 x 200 metres at Rep Pace (9.5/10 effort) fast but not full out with 200 metre recovery jogs– splits provided; i.e.; 200m Rep, 200 metres easy, 200 metres Rep, etc.

July 23rd: Grass run Intervals (Vanier Fields – about 700 metres per loop); 2-6 x 1 lap @ 5k race effort (8.5-9/10 effort) with 2-3 minutes rest between

July 30th: Marathon Pace Run on Blooming Barn Loop (5.1 km loop section); 10 min warm-up; 30-40 minutes at MP pace (about 3 min slower per 10 km race pace or 7.5-8/10 effort).

August 6th: Track session; 4-8 x 200 metres at Rep Pace (9.5/10 effort) fast but not full out with 200 metre recovery jogs– splits provided; i.e.; 200m Rep, 200 metres easy, 200 metres Rep, etc.

August 13th: Horse Trails Fartlek; 2 x 90 seconds off 90 seconds easy; 4 x 60 seconds off 60 seconds; 4 x 30 seconds off 30 seconds; 4 x 15 seconds of 15 seconds easy @ 8-9.5/10 effort.

August 20th: 2-5 x 1200 metres at Threshold Pace on Glacier Road circuit (comfortably hard; 8-8.5/10 effort) off 90-120 seconds walk/jog and begin at yellow gate at bottom of hill again; 4 x 15 seconds strides.

August 27th: Track Session: 2-5 x 600 metres @ I pace (5k race pace; 8.5-9/10 effort) off 90-120 seconds rest; splits will be provided.

September 3rd: Grass run cruise intervals; 2-4 x 2 laps at Threshold pace (comfortably hard; 8-8.5/10) off 60-90 seconds rest; 4 x 10 second strides off 30-45 seconds rest.

September 10th:  Track Session: 2-5 x 600 metres @ I pace (5k race pace; 8.5-9/10 effort) off 90-120 seconds rest; splits will be provided

September 17th: Marathon Pace run on Blooming Barn 5.1 km loop; 10 min warm-up; 30-40 minutes at MP pace (7.5-8/10 effort); 10-minute easy cooldown run.