Mon- 1 wu, hilly 4 mile prog run, 2 cd/7
Tues- 6
Wens- 8
Thurs- 1 wu, 10x60 sec hill repeats, 1 cd pm 3 miles/ 5 miles
Fri- 8
Sat- 10(hills)
Weekly total- 41
Mon- 1 wu, 4 mile tempo, 1 cd/6 miles
Tues- 6
Wens- 8
Thurs- 1 wu, 2x2 mile w/ 3 min jog rec, 5 min jog, 3x200, wb rec, 1 cd, pm 3 miles/ 9
Fri- 8
Sat- 10(hills)
Weekly total- 39
Mon- 1 wu, 4x300, 2 cd/ 5 miles
Tues- 6
Wens- 1 wu, 5x800, 2 cd, pm 3 miles/8 miles
Thurs- 8
Fri- 10(hills)
Sat- 3 wu, 10x12 sec hill sprints, 2 cd, pm 3 miles/ 8 miles
Weekly total: 45
Mon- 1 wu, 8x400, 2 cd/ 5 miles
Tues- 6(hills)
Wens- 8
Thurs- 1 wu, 2 mile tt, 2 cd/ 5 miles
Fri- 8
Sat- 12(hills)
Weekly total- 44
Mon- 1 wu, 5x1 mile, 1 cd, pm 2 miles/ 9 miles
Tues- 6
Wens- am 4 miles, pm 1 wu, 10x40 meter dash, 3 cd/ 8 miles
Thurs- 8
Fri- 5
Sat- 1 wu, 3 mile tt, 1 cd, pm 3 miles: 8 miles
Weekly total: 44