Weekly Total
9 120 Sunday 2/11/2018 Long run 22 miles easy
Monday 2/12/2018 off
Tuesday 2/13/2018 Tempo 5 miles by effort on roads then 5 min rest, 4 mile, 3 mile on track @ 70-71, 4 min rest
Wednesday 2/14/2018 AM: 14 PM: 6 + strength
Thursday 2/15/2018 12 x 200m or hills
Friday 2/16/2018 AM: 12 PM: 6
Saturday 2/17/2018 AM: 14: PM: 6
I mean hasn't he heard of Renato Canova training? Where is the 30k to 40k tempos at a bit slower than marathon pace?