• For Friday-Tuesday, get some good miles in, and if possible (if your parents will let you) have one of those days be an 8-10 miler. Try to run together for safety.

    Wednesday - Ladder: 2 x [500 @ 75, 700 @ 1:45, 900 @ 2:15] 3 min jog recovery between intervals, 5 min jog recovery between sets, 10-15 jog recovery when finished
    Thursday - 12 x 300 @ 45, 100m walk recovery (should be continuous)
    Friday - 2 x 1 mile @ 75% mile pace, 4 x 800 @ mile pace. 5 min jog/5 min walk recovery, be sure to prepare to race before each set.

    Saturday - 6 miles easy run

    Monday - 4 x 1000 @ goal mile pace, 3 min jog recovery. 

    Joe Foti
Last Modified on December 22, 2016