Mon- 50mins 8*100m strides  pm- core and stretching

Tues- am- 8*300m 2min recovery 42low average in Hinkle  pm- 5miles easy

Wed- circuits then 9miles  pm- stretching and then training room for streching and activation exercises

Thurs- 6miles

Fri- am- 2mile shake out, stretching, ice bath. pm- 3.59.95 mile (race report will be up soon) 4mile warm down

Sat- 11miles steady

Sun- 17miles hard 6.20-6.10 average pace  pm- Core