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Training For 31 December – 05 January (Speed Week)

Mon: 10 Min. W/U, 3x (3x 400 Meters) W/30 Seconds rest in between each 400 meter rep run @ 3000 meter pace and 1 lap jog in-between each set, 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 3x 150 Meters @ 90% Effort W/90 Seconds Rest, 6x 50 Meters @ 95% Effort W/2 Min. Rest, 3x 200 Meter Intervals @ 800 Meter Pace W/200 Meter Jog, 20 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run W/10x Strides

Sat: 60 to 90 Min. Long Run

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