Cdxsz - furfdc ijn 0wfrjn piwneinbj PDF

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furfdc ijn 0wfrjn piwneinbj...

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Monday 10/26 Long Run 5 Mile Progression Monday

Saturday

Sunday

Easy Run 3 Miles

Tempo 5 Miles W= 22 Miles

Friday

Saturday

Sunday

Tempo 5 Miles

Easy Run 3 Miles

Interval Track- 400x7

Easy Run 3 Miles W= 22.75 Miles

Wednesday

Thursday

Friday

Saturday

Sunday

Interval Hills- 90sx10

Tempo 5 Miles

Easy Run 3 Miles

Thursday

Friday

Saturday

Long Run 6 Mile Progression W= 24 Miles Sunday

Long Run 4 On/4 Of

Easy Run 4 Miles

Tuesday

Wednesday

Thursday

Tempo 4 Miles

Easy Run 3 Miles

Interval Track- 800x4

Tuesday

Wednesday

Thursday

Easy Run 4 miles

Long Run 3 On/3 Of

Monday

Tuesday

Long Run 7 Mile Progression

Friday

Monday

Tuesday

Wednesday

Tempo 5 Miles

Interval Track- 1600x3

Easy Run 4 Miles

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Easy Run 4 Miles

Interval Hills- 60Sx15

Tempo 5 Miles

Tuesday

Long Run 8 Mile Progression Wednesday

Thursday

Friday

Saturday

Easy Run 5 Miles

Tempo 6 Miles

Easy Run 5 Miles

Long Run 5 On/5 Of W= 37 Miles

Thursday

Friday

Saturday

Sunday

Tempo 6 Miles

Long Run 9 Mile Progression

Easy Run 4 Miles

Interval Hills- 70Sx12 W= 23.5/8 Miles

Interval Track- 8-6-4-2 Twice Monday Interval Track- 1200800-400 Twice Monday

Long Run 4 On/4 Of

Tuesday Interval Track-1600x2 300-200x2

Wednesday

Tempo 5 Miles W= 29 Miles Sunday Easy Run 4 Miles W= 26 Miles Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Long Run 4 On/3 Of

Tempo 6 Miles

Interval Track- 4-3-2-1 Thrice

Easy Run 4 Miles

Tuesday

Wednesday

Thursday

Friday

Long Run 8 Mile Progression

Interval Hills- 30Sx20

Tempo 5 Miles

Long Run 3 On/3 Of

Tuesday

Wednesday

Thursday

Friday

Tempo 4 Miles

Long Run 6 Mile Progression

Interval Track- 100x6 200x3

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday 1/9

Sunday

Tempo 3 Miles

Interval Track- 300x4 200x2

Interval Track- 400x3

Easy Run 1 Mile

RACE DAY

W=8.75

Monday

Monday

Saturday

Sunday 5K Time Trial W= 22 Miles

Saturday

Sunday Interval 3x1 Mile W= 23.25

Saturday

Sunday Easy Run 3 Miles W= 13.75...