Chapter 2 page 52 - HMTU 3 Training schedule

My new training partner gave me 3 different training schedules. One is by far easier than the others and rather than think about quitting the training, I'm going to ask her if we can focus on following one which is the easiest. Additionally, the schedule is for 12 weeks - we actually have 16 weeks, so I'm hoping we can repeat week 1 at least twice and then maybe along the way when it gets harder we can repeat that week too. Here is training schedule I hope "C" let's us follow:

Week 1:
Day 1: 2 miles - 2/1 run/walk intervals
Day 2: 2.5 miles - 2/1 run/walk intervals
Day 3: 3 miles (long run) - 2/1 run/walk intervals
Day 4: 2 miles recovery walk

Week 2:
Day 1: 2 miles - 2/1 run/walk intervals
Day 2: 3 miles - 2/1 run/walk intervals
Day 3: Cross-training or rest
Day 4: 4 miles (long run) - 2/1 run/walk intervals
Day 5: 2.5 miles (recovery walk)

Week 3:
Day 1: 2.5 miles - 2/1 run/walk intervals
Day 2: Cross-training
Day 3: 3 miles - 2/1 run/walk intervals
Day 4: 5 miles (long run) - 2/1 run/walk intervals
Day 5: 2 miles (recovery walk)

Week 4:
Day 1: 2.5 miles - 3/1 run/walk intervals
Day 2: Cross-training
Day 3: 3 miles - 3/1 run/walk intervals
Day 4: 5 miles (long run) - 3/1 run/walk intervals
Day 5: 2 miles (recovery walk)

Week 5:
Day 1: 3 miles - 3/1 run/walk intervals
Day 2: Cross-training - 3/1 run/walk intervals
Day 3: 3 miles - 3/1 run/walk intervals
Day 4: 7 miles (long run) - 3/1 run/walk intervals
Day 5: 3 miles (recovery walk)

Week 6:
Day 1: 4 miles - 3/1 run/walk intervals
Day 2: Cross-training
Day 3: 4 miles - 3/1 run/walk intervals
Day 4: 8 miles (long run) - 3/1 run/walk intervals
Day 5: 3 miles (recovery walk)

Week 7:
Day 1: 4 miles - 3/1 run/walk intervals
Day 2: Cross training
Day 3: 4 miles - 3/1 run/walk intervals
Day 4: 9 miles (long run) - 3/1 run/walk intervals
Day 5: 3 miles EZ (recovery walk)

Week 8:
Day 1: 4 miles - 3/1 run/walk intervals
Day 2: Cross-training
Day 3: 3 miles- 3/1 run/walk intervals
Day 4: 10 miles (long run) - 3/1 run/walk intervals
Day 5: 3 miles EZ (recovery walk)

Week 9:
Day 1: 5 miles - 3/1 run/walk intervals
Day 2: Cross-training
Day 3: 4 miles - 3/1 run/walk intervals
Day 4: 11 miles (long run) - 3/1 run/walk intervals
Day 5: 3 mi EZ (recovery walk)

Week 10:
Day 1: 4 miles - 3/1 run/walk intervals
Day 2: 3 miles - 3/1 run/walk intervals
Day 3: Cross-training
Day 4: 12 mi (long run) - 3/1 run/walk intervals
Day 5: 3 mi EZ (recovery walk)

Week 11:
Day 1: Cross-training
Day 2: 3 miles- 3/1 run/walk intervals
Day 3: Cross-training
Day 4: 5 miles (long run) - 3/1 run/walk intervals
Day 5: 2.5 miles (recovery walk)

Week 12: Day 1: 2 miles - 3/1 run/walk intervals
Day 2: 20 minutes - 3/1 run/walk intervals
Day 3 (day before race): Walk 20 minutes
Day 4: RACE!