Week #5:
Tuesday: Dynamic W-up, Tempo run 35 minutes; 15 min 70% 10 minutes 80% 10 minutes 70%
Thursday: Track: Dynamic W-up, 1 mile EZ followed by 800 (2 laps @90%) by 3 sets with 90 second rest in between. 3 hill repeats, 2 lap cool-down
Sunday: Long Steady Run 50 minutes or 4 -5 miles
Week#6:
Tuesday: Dynamic W-up, tempo 40 minutes; 15 minutes 70% 15 minutes 80% 15 minutes 70%, run continuously.
Thursday: Dynamic W-up, Track: 1 mile EZ followed by 800,600,400 then 800 @90% with 2 lap cool down
Sunday: Long Steady run 50 minutes or 4- 5 miles
