Recovery Week

Use this week as a recovery week before we forge into the next phase:

M: Off. Take a 4 mile walk if you must, but that's optional.

T: 5 miles. Warmup 1.5 miles. Stretch and 4x 10 second striders. 2 sets of 3x 1:30 up the best hill you can find that you can run 1:30 up. Walk 4 minutes between sets. 1.5 mile warm down.

W: Off.

Th: 4 miles. One mile easy. 2 miles in 17:10 (8:35/mile). One mile warmdown.

F: 5 miles easy, with 6x 10 second striders at end of run.

S: Off.

Su: 8 miles. After an easy first mile, run the last 7 miles at an avg. pace of 9:20/mile.

Week's mileage: 22 miles.