Wednesday: Do the team warmup and Meet Coach near the track or by the front entrance.
Run moderately building pace for 10 minutes, threshold pace/effort for 15 minutes, 10 minutes at regular road run pace. Follow with 4 building strides about 100m each with complete recovery.
Thursday: Meet coach after your recovery run of 45-50 minutes.
Friday: As a group warm up, run 10 minutes warming up then go right into 2 minutes hard followed by 2 minutes easy (not walking) X 8. Then do 2X 45 seconds "kicking". Cooldown for at least 5 minutes.
Saturday/Sunday: Long run 60-70 minutes
