Track 4 X 1200 (400 jog) 4:00, 3:59, 4:00, 4:00
1 mile warm-up 5 strides 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
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