M: 1.5 up, 3x(1000, 400, 200), 1:00 jog after 1000, 400 jog after 400, 200 jog+1:00 between sets, splits: 3:06, 66, 29, 3:04, 65, 29, 3:04, 62.9, 26.5, 2.5 down
T: 8 miles, 4x(40m jog, 40m stride, 40m jog, 40m stride)
W: 7 miles, 4x100m strides
Th: 4 miles, 4x200, 200 jog rest, splits: 29.8, 28.5, 27.0, 25.3, 1 mile jog
F: 5 miles, 4x100m strides (race start simulations)
Sat: racing DMR (1600)
Sun: racing mile, 4x400