Tuesday 15May: 1 mile w/u c/d to run out the hour 6miles of 90, 85, 90, 80, 90, 85, 90, 75 pattern for a total of 9.25 miles
Wednesday 16May: 0
Thursday 17May: 1mil w/u and 1 mile c/d 10 miles tempo of 1:40, 80 pattern for two miles 2miles of 6:40 2miles of 1:40, 80 pattern 2miles 6:40 2miles 1:40, 80 pattern. This effort is used at the University of Northern Arizona and they call it the âLumberjackâ.
Friday 18May: 8 miles relaxed
Saturday 19May: 0
Sunday 20May: 3 hrs at 7:30 pace for a total of 24 miles
61.25 miles on the treadmill in a total of 5 efforts
