10.0 mi

Easy today after the race

7.0 mi

Have a great race!

4.0 mi

Easy rec + 4x strides

5.0 mi

2M warmup, drills, strides 800m @ 2'24-26 (1'30 rec) + 6x 200m @ 36-> 30 (~1 sec quicker each rep), 1' rec 1-2M c/d

4.0 mi

Easy rec + 4x strides

7.0 mi

2M warmup, drills, 4x strides 2x400m @ 71-73 (30" rec) 6x600m w/ [200m @ 36 / 200m @ 33 / 200m @ 36] (2' rec) 2x300m quick (gear change each 100m) 1M down

12.0 mi

Easy/moderate depending on how you're feeling from the race