Training Schedule: January 31 - February 6

Proprioceptive Cue: Navel to Spine

SUNDAY - Rest

MONDAY - Base Run + Drills
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms

TUESDAY - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4x1K intervals @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40

WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40

THURSDAY - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4.5 mi. tempo @ 6:32
1.5 mi. cool-down @ 8:30-9:40

FRIDAY - Recovery Run
2-6 mi.@ 8:30-9:40

SATURDAY - Endurance Run
16 mi.@ 7:38-8:29