8k Training Program

Kindly borrowed from Hal Higdon's Site!

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Miles
1	Stretch & strength	2 m run	30 min cross	2 m run + strength	Rest	30 min cross	2 m run	6
2	Stretch & strength	2 m run	30 min cross	2 m run + strength	Rest	30 min cross	2.5 m run	6.5
3	Stretch & strength	2.5 m run	35 min cross	2 m run + strength	Rest	40 min cross	3 m run	7.5
4	Stretch & strength	2.5 m run	35 min cross	2 m run + strength	Rest	40 min cross	3.5 m run	8
5	Stretch & strength	2.5 m run	40 min cross	2 m run + strength	Rest	50 min cross	4 m run	8.5
6	Stretch & strength	3 m run	40 min cross	2 m run + strength	Rest	50 min cross	4 m run	9
7	Stretch & strength	3 m run	45 min cross	2 m run + strength	Rest	60 min cross	4.5 m run	9.5
8	Stretch & strength	3 m run	30 min cross	2 m run	Rest	Rest or 60 min cross	8-K Race	10