Mon - Easy 8 miles w/ 8xSH repeats
Tue - 2mi w/u, 12x400 w/200m jog recov. (1:17, 1:19, 1:19, 1:19, 1:19, 1:19, 1:20, 1:19, 1:21, 1:21, 1:18, 1:13) 2+mi c/d (9 miles total)
Wed - 10 miles easy
Thur - Rest.
Fri - 4 mile w/u, 4 mile tempo (6:15 pace), 2 mile c/d (10 mile total)
Sat - Easy 8
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