1 mile warm-up, strides
12 X 400 (1 min rec)
79, 79, 78, 78,
77, 77, 77, 77
77, 76, 76, 75
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
