Week 36

Monday Jan 11
12 miles, 1:10min, last 3 miles 15:48

Tuesday Jan 12
AM 5 miles, 34min, hurdles
PM 10 miles, 69min, core, drills

Wednesday Jan 13
AM Workout: mile-800-4x400-mile (10 miles total)
4:30(400rec),2:11(200r),64(200r),63 (200r),64 (200r),63(400r), 4:28
PM 5 miles, 34min, drills

Thursday Jan 14
AM 5 miles, 34min, hurdles
PM 12 miles, 1:17min, strides

Friday Jan 15
10 miles, 63min, strides, drills, core

Saturday Jan 16
Workout: 10 mile progression run, 51:23, hurdles (15 miles total)
5:22-5:21-5:19-5:16-5:15-5:09-5:05-4:59-4:54-4:43

Sunday Jan 18
18 miles, 2:03min

Total: 102 miles