7 miles
1 mile warm-up, 4 X 50 sprint drill
5 mile time trial on the track 20 laps, 29:25.
1 mile cool down
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
