Week of August 13th, 2012
Monday: Strength/Cross Train or Easy Run of 3 Miles
Tuesday: Easy Run of 6 Miles
Wednesday Speed/Hills – 1-2 Mile warm-up. 10 x 100M Hill Repeats. 1-2 Mile Cool Down.
Thursday – Run 1 mile Easy. 3 Miles Tempo (at race pace). 1 Mile Easy. Note: Tempo optional.
Friday: Strength/Cross Train AM plus moderate strength train. Rest.
Saturday: Long Run 15 Miles. First Loop
Sunday: easy Run: 3 – 4 Miles.
Week Total: 28 – 30 Miles
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