Training Schedule: January 3 - 9

SUNDAY - Rest

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

TUESDAY - 400m Intervals @ 3000m Pace
dynamic stretching warm-up
1.5 mi. warm-up
10x400m @ 1:32 w/3 min. active recoveries
1.5 mi. cool-down

WEDNESDAY - Recovery Run
6 mi.@ 8:37-9:47

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

FRIDAY - Recovery Run
6 mi.@ 8:37-9:47

SATURDAY - Endurance Run
13 mi.@ 7:46-8:36