- Mon 7-21 / distance run AC 65-80%
- Tue– form drills and strides, 3-5 x 5 minute runs x 1 MR AT 80-90%
- Wed-Recovery run AR 50-65%
- Thu – 2 x 10 minutes x 1 MR AT 80-90%
- Fri-recovery run AR 50-65% or
- Sat– distance run or off AC 65-80%
- Sun-Long run 10+AC 65-80%
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- Mon 7 -28/distance run AC 65-80%
- Tue– form drills and strides, 3-5 x 5 minute runs x 1 MR AT 80-90%
- Wed-Recovery run AR 50-65%
- Thu – 2 x 10 minutes x 1 MR AT 80-90%
- Fri-recovery run AR 50-65% or
- Sat– distance run or off AC 65-80%
- Sun-Long run 10+AC 65-80%
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- Mon 8 -4/ distance run AC 65-80%
- Tue – 3 x 1 mile repeat x 2 MR Mvo2 92-97%
- Wed – recovery run AR 50-65%
- Thu – (2 sets) 2 x vomit Hill x 2 MR mvo2 92-97%
- Fri – recovery run AR 50-65
- Sat – distance run AC 65-80%
- Sun – Long Run AC 65-80%
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- Mon 8 – 11/ distance run AC 65-80%
- Tue – 3 x fartlek run to 32nd St x 2 MR AP 85-92%
- Wed – recovery run AR 50-65%
- Thu – (2 sets) figure 8 hills x 2 MR mvo2 92-97%
- Fri – recovery run AR 50-65 % or
- Sat – distance run AC 65-80%
- Sun – Long Run AC 65-80% or