Running Training Program for April 30-May 6

Tuesday, May 1: 7 miles

  1. start with 1-2 mi easy
  2. 4 x 1200m at tempo, then 4 x 200m fast with 1-3 min easy between each interval
  3. easy finish to 7

Wednesday, May 2: 3 miles

  1. start with 1800m easy
  2. 4 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1800m easy

Thursday, May 3: 7 miles

Saturday, May 5: 11 miles

Note: tempo = faster than usual, comfortably hard