2 Week, 5 Day a Week Training Plan for Casual and Track Runners

Here is are two training plans to get your weekly miles in. There are 5 workouts listed for each week, and they should be completed in the order presented. It does not matter what day you start the first speed workouts on, but you should always leave a 2-day gap between subsequent speed runs. The first 10 workouts are optimized for people training for a long-distance track event (3200,1600,800,400, 4 by 4) while the bottom 10 are for a casual runner looking to improve his/her running.

Refer back to the last post to understand what speed, recovery, and distance mean. Track runners should always begin and end speed workouts with a mile to a mile and a half warm up and warm down, while casual runners should do the same but with a half a mile distance.
Happy running!