November 1 - 7

Proprioceptive Cue
Navel to Spine

Sunday
Rest

Monday
Base Run + Drills
8M @ 8:47-9:43
2 x 20 stiff-legged run
2 x 20 running no arms

Tuesday
1k Intervals
dynamic stretching warm up
1.5M warm up @ > 9:41
4 x 1k @ 7:18 w/3 min. active recoveries (> 9:41)
1.5M cool down @ > 9:41

Wednesday
Recovery Run & Resistance Workout
2-6M @ > 9:41

Thursday
Tempo Run
dynamic stretching warm up
1.5M warm up @ > 9:41
4.5M @ 7:34
1.5M cool down @ > 9:41

Friday
Recovery Run & Resistance Workout
2-6M @ > 9:41

Saturday
Endurance Run
16M @ 8:47-9:43