By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates—hard workouts are easier that way. Check your shoes weekly! Monday: Warm up; 5-mile run (400 Mile: 4 miles/300 Mile: 3 miles); 4x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.