15:00-25:00

Nice and easy, just shaking out the work you did on Friday and Saturday. Afterward stretch out all muscle groups and then please take an ice bath after stretching for max benefit.

7.0 mi

After the run do drills and 4x15 sec strides, rest up, hydrate, eat and sleep well.

3.0 mi-6.0 mi

Warm up 1.5 miles with drills and strides. Then do 20 minutes of 1 minute on and 1 minute off, focus on making sure the off reps are medium pace. Afterward cool down 1-1.5 miles and then do hip mobility sequence or stretch all muscle groups.

4.0 mi-5.0 mi

After the easy runs this week do each of the following: T- Continuous core series W- Drills and 8x15 sec strides Th- 3 sets of 10 walking lunges on each leg

4.0 mi-5.0 mi

After the easy runs this week do each of the following: T- Continuous core series W- Drills and 8x15 sec strides Th- 3 sets of 10 walking lunges on each leg

4.0 mi-5.0 mi

After the easy runs this week do each of the following: T- Continuous core series W- Drills and 8x15 sec strides Th- 3 sets of 10 walking lunges on each leg

6.0 mi

1 mile warm up with drills and strides 4 miles steady at 6:45-6:50 pace. 1 mile cool down and hip mobility.