Shooting for sub-16 on 80 mpw
early-season week:
M - 9 miles easy
T - 5x1 mile T + 4x200m OR 5x1k CV + 4x200m
W - 14 miles moderate
T - 9 miles easy
F - 8 mile tempo (6:10 pace)
S - 5 miles easy
S - 17 miles medium pace
mid-season week:
M - 9 miles easy
T - 7x1 mile T + 6x200m OR 7x1k CV + 6x200m
W - 14 miles moderate
T - 9 miles easy
F - 8 mile tempo (6:10 pace) - unless racing, then do 4 miles easy
S - 5 miles easy or RACE
S - 17 miles medium pace
late-season week:
M - 9 miles easy
T - VO2 max or anaerobic (1k's, 1 mile's, 400's, etc.)
W - 13 miles moderate
T - 9 miles easy
F - Double threshold (5x1 mile AM, 4x1 mile PM), unless racing
S - 5 miles easy or RACE
S - 15-17 miles medium pace