November 15-21 Training Schedule

SUNDAY
Rest

MONDAY
Base Run + Drills
5 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. running no arms

TUESDAY
Hill Repetitions
Dynamic Stretching
2 mi. warm-up @ 8:37-9:47
6x45 sec. hill repetitions @ 5:50 w/2 min. active recoveries
2 mi. cool-down @ 8:37-9:47

WEDNESDAY
Base Run
5 mi.@ 7:46-8:36

THURSDAY
Fartlek Run
Dynamics stretching warm-up
5 mi.@ 7:46-8:36 w/6x45 sec. intervals @ 5:50 "sprinkled in"

FRIDAY
Base Run
5 mi.@ 7:46-8:36

SATURDAY
Base Run
8 mi.@ 7:46-8:36