Spring break workout week. Workouts tentatively scheduled for 9-11 AM
week five (recommended mileage between 34 - 45, 45 - 60) This is the high water mark for most runners this season.
Monday: mileage: (between 5- 6)
1. 9:00 - 9:20 1 mile warm-up/daily dozen/ stretch
2. 9:25 - 10:15 3 - 6 X 800 add 4-6 seconds to current mile goal time. very slow jog or walk 400 for recovery.
3. 10:20 - 10:40 short cool down run
4. 10:40 - 11:00 guts

Tuesday: mileage: (between 6 - 9)
1. 9:00 - 9:20 1 mile warm-up/daily dozen/ stretch
2. 9:20 - 10:20 50 - 60 minute easy run. (6 miles, 9 miles)
3. 10:20 - 10:30 10 X 50 on the 45's (on grass, across field)
4. 10:35 meet on mezz: guts/pushups/pull-ups

Wednesday: mileage: (between 7 - 9)
1. 9:00 - 9:20 1 mile warm-up/daily dozen/ stretch
2. 9:30 - 10:00 Speed ladder 1x350, 1x300, 1x250,1x200,1x150: full out, walk 400 after each.
3. 10:00 - 10:45 45 minute easy run
4. 10:45 meet on mezz: guts/gone

Thursday: (between 7 - 9)
1. 9:00 - 9:20 1 mile warm-up/daily dozen/ stretch
2. 9:30 - 10:30 60 minutes easy run.
3. 10:30 meet on mezz: guts/pushups/pull-ups

Friday: mileage: (between 5- 6)
1. 9:00 - 9:20 1 mile warm-up/daily dozen/ stretch
2. 9:25 - 10:15 3 - 6 X 800 with a 200 meter surge to 1000 meters. add 4-6 seconds to current mile goal time.(for the 800 time) very slow jog or walk 400 for recovery.
3. 10:20 - 10:40 short cool down run
4. 10:40 - 11:00 guts

Saturday: mileage: on your own(between 6 - 9)
1. 50 - 60 minute easy run.

Sunday: mileage: on your own (between 8-9)
1. long easy 8-9