Monday - recovery pace - 6 miles easy with Drills and Strides
Tuesday - easy pace - 9 miles – keep the first 7 miles of this at the fast end of your easy pace...then hit the track for 6 200M In/Outs (that is 200M on 200M recovery) then last 1/2 mile is recovery ( you can do this on the road too as long as you know the distance and BE CAREFUL and aware of traffic at all times knowing your 200 M is likely to get interrupted and you will have to let it. Safety first!)
Wednesday - recovery pace - 6 miles
Thursday - 9 miles – 4 miles slow easy...then 4 miles Cruise Interval, run this a 2 Mile Cruise Interval, with a 2 minute recovery, then 2 Mile Cruise Interval - last mile recovery
Friday - off
Saturday - 15 miles - we will do this as 5 miles slow easy, 5 miles marathon pace, 4 miles easy, 1 mile recovery
Sunday – recovery pace - 6 miles
Miles for the week = 51
Tonight was 6 @ recovery (8:54, 8:55, 9:00, 9:01, 9:05, 8:38) and dropped in a 1:20 400M to wake up the legs.
4x drills (skips, high kness, grapevines, butt kicks)
6x strides (5:22, 4:53, 5:10, 4:30, 4:36, 4:51) paced
Prob will replace Thursday's workout with HMT hills plus extra mileage to get to me 9 for the day.