Week of August 20th, 2012
Monday: Strength/Cross Train or Easy Run of 3 Miles
Tuesday: Easy Run of 7 Miles
Wednesday Speed/Hills – 1-2 Mile warm-up. 4 x 200M 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 18 Miles.
Sunday: easy Run: 5 Miles.
Week Total: 42 Miles