Monday: 4 miles
Tuesday: 4 miles
Wednesday: 5 miles
Thursday: 4 miles
Friday: 5 miles
Saturday: 7 miles
This week choose one 4 mile day to do a fartlek of your choice and choosing; fill at least 15 min of it. You can pick the number and duration of the pickups
Another 4 mile day I want you do to 3 miles normal, and then do the last mile with 5x100m or .06 mile strides. These are quick sprints that you do with complete rest. That means it may take a while to finish that last mile. You recover by running back the 100m. Then you go again when you are ready.
Fun, fun! Check me out, running so many miles in one week. :)
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