Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Tuesday, March 5, 2013
12 miles at the track
12 miles total
3 mile warm-up, strides within last mile 150's X 4
8 X 200(200 jog) 38, 38, 38, 37, 36, 36, 36, 36
400 jog
4 X 800(400 jog) 2:45, 2:45, 2:45, 2:45
3.5 mile cool down and drills
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