Training Schedule: January 17 - 23

SUNDAY - Rest

MONDAY - Base Run + Drills
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding

TUESDAY - 400m Intervals @ 3,000m Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46

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

THURSDAY - 1-mile Intervals @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46

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

SATURDAY - 5K Tune-up Race
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
5K tune-up race - Run The Woodlands 5K Series
1.5 mi. cool-down @ 8:36-9:46