Week 12 distance workout


week twelve (recommended mileage between 25 - 28)


Monday: mileage: (about 4)
1. 1 mile warm-up /daily dozen/ stretch 
2. 1X350,300,250,200,150 controlled, very fast, (2 minute recovery)	
4. 2 mile cool down
5. guts


Tuesday: mileage: (between 5 - 6)

1. 1/2 mile warm-up/ daily dozen/ stretch 
2. long easy 5 mile run.	
3. guts


Wednesday: mileage: (about 4)
1. 1/2 mile warm-up/daily dozen/ stretch 
2. jog to morning loop.
3. 2X (3x 200hard, 100 easy, 100 walk)
4. Jog back to high school. 
3. guts	


Thursday: mileage: (between 5 - 6)
1. 1/2 mile warm-up/ daily dozen/ stretch 
2. 1 x 400 very fast, controlled
2. easy college loop 3 mile run. 
3. guts


Friday:	mileage: (about 4) 
	
1. 1 mile warm up
2. event 
3. 1 mile cool down


Saturday: mileage (about 4)

1. 1 mile warm up
2. event 
3. 1 mile cool down


Sunday: long easy. 6-8 miles on your own