2 mile warm-up strides
Track 12 X 400 (200 jog)
77,77,77,77,
77,77,77,77,
76,76,76,76
2.5 mile cool down
9 miles total for the fourth 50 mile week
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
