1 mile warm up strides
12 x 400 (1 min rec)
78, 78, 79, 79
79, 78, 78, 79
78, 78, 78, 78
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
