- 2 easy runs 3-4 miles.
- 1 tempo run 3-4 miles.
- 2 speed - 3-4 miles of intervals or fartleks.
- 2 long runs. Building up from 5 by about one mile per week.
- 1 hill work out
- 1 strength class - hopefully at the sports center
- Cross train cycling for an hour on off days.
Did a 3 mile fartlek run today. Ran past my old school, nothings changed. 3.34 in 34:47 pace 10m/mi