Here it is in all it's glory.
Phase II
Week 1
Q1 - Fartlek 4/3@I
Q2 - 5/6X1600@T
Week 2
Q1 - 40@T
Q2 - Fartlek 4/3@I
Week 3
Q1 - 3x3200@T
Q2 - 5/6x800/1000/1200 w/3 mins rest for 8%
Week 4
Q1 - 4x(200/200+200/400+800/400)@R
Q2 - 40@T
Week 5
Q1 - 3/2/1@T
Q2 - Fartlek 5/3@I
Week 6
Q1 - 6x1600@T
Q2 - 45@T or 4/3/2/1
Phase III
Week 1
Q1 - 4x3200@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 2
Q1 - 4x1600@T+5 mins@E+3x1600@T
Q2 - 40@T
Week 3
Q1 - 4800/3200/4800@T
Q2 - 4x200@R 3x1000@I 2x400@R
Week 4
Q1 - 20@T/10@E/20@T
Q2 - 3x1600@I 3x1000@I
Week 5
Q1 - 7x1600@T
Q2 - 400@R 2x1600@I 2x1200@I 400@R
Week 6
Q1 - 5x1200@I
Q2 - 4/3/2/1@T
Phase IV
Week 1
Q1 - 20@T/20@E/20@T
Q2 - 4x1600@T 2x1000@I 3x200@R
Week 2
Q1 - 3x1600@T/ 4 Miles@E/ 3x1600@T
Q2 - 5x3/3@I
Week 3
Q1 - 40@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 4
Q1 - 3x3200@T
Q2 - 4x1600@T 6x200@R 2 mile Accl. Run
Week 5
Q1 - 30@T
Q2 - 2x(30@E/15@T)
Week 6
Q1 - 4x1600@T 2 min rest
