2 mile warm-up
4 X 150 meters strides (fast middle 50's)
200(100 jog)/300 (100 jog)/400 (100 jog) X 3,
36, 56, 75, 36, 56, 75, 36, 56, 75
3 minutes rest
200(200 jog) 600
36, 1:50
3 minutes rest
400 (400 jog) 800
75, 2:30
2 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
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