1 mile warm-up, 4 X 50 speed drill
mile 1 5:50, 2-10:46, 3- 17:30 4? 5-29:20, 6-35:20, 7 ? 8-47:30, 9-52:30, 10 59:20
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
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