Week 4 distance workout

This is the week of decision. High mileage in week 4 and 5. Then ease into April meets being strong. Or take it easy this week and take spring break off and start training all over again. 

Are you physically and mentally able to complete this week's workouts?

week four (recommended mileage between 30 - 40, 40 - 55)

Monday: mileage: (between 5 - 7)
1. 1 mile warm-up/daily dozen/ stretch/ leg swings  
2. 4-6 X 800 (with 200 meter sprint add-on) add 6 seconds to current mile goal time. very slow jog or walk 400 for recovery. 
3. lift 
4. cool down run
5. Guts/glutes


Tuesday: mileage: (between 5 - 9)
1. 1 mile warm-up/daily dozen/ stretch/leg swings 
2. 50 - 55 minutes easy recovery run. (5-6 miles, 7-8 miles) 
3. 10 X 100 on the 60's 
4. guts/pushups/pull-ups/glutes


Wednesday:  mileage: (between 5 - 8))
1. 1 mile warm-up/daily dozen/ stretch/leg swings
2. 2 mile tempo run on track (pick up the pace) 
3. lift
4. 2-5 mile easy run
4. guts/glutes


Thursday: (between 5 - 9)
1. 1 mile warm-up/daily dozen/ stretch/leg swings 
2. 50 - 55 minutes easy recovery run. (5-6 miles, 7-8 miles) 
3. 10 X 100 on the 60's 
4. guts/pushups/pull-ups/glutes



Friday:	premeet (between 4 - 6)
1. 1 mile warm-up/daily dozen/ stretch 
2. 4-6 X 400 3,4 seconds faster than current 400 meter split of fastest mile time. jog 200, walk 200 for recovery
3. lift
4. 25 -30 minutes cool down run. (2-3 miles)  
5. guts/pushups/pull-ups/glutes



Saturday: on your own or Kent Meridian Invite (4-5 miles)
	

Sunday: on your own.
1. long easy 8 - 10