Training Schedule: January 10 - 11

SUNDAY - Rest

MONDAY - Base Run + Drills
7 mi.@ 7:46-8:36
2x20 sec. steep hill sprints
2x20 sec. one-leg hop

TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12x400m @ 6:11 (=92 sec.) w/3 min. active recoveries
1.5 mi. cool down @ recovery pace

WEDNESDAY - Recovery Run
6 mi.@ 8:36-9:46

THURSDAY - 1-mile Intervals @ 10K Pace
1.5 mi. warm up @ recovery pace
4x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool down @ recovery pace

FRIDAY - Recovery Run
6 mi.@ 8:36-9:46

SATURDAY - Rest

SUNDAY - 5K Tune-up Race
dynamic stretching
1.5 mi. warm up @ recovery pace
5K tune-up race
1.5 mi. cool down @ recovery pace