For weeks 8, 9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your six-mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually – no more than one mile per day increase for every day beyond week 9.

These exercises are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high-repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The workouts listed below are provided for varying your workouts once you have met the category I and II workouts.

You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull ups, push ups, sit ups and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. As an example, say your goal is 5: