2 mile warm-up 3 miles steady 6:14, 6:32, 6:52
10 X 100 speed drill for 6.57 miles
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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