Distance Workouts (week of 1.18.10)

Monday – 3 mile tempo run (on your own)
Tuesday – 3 miles following xfit
Wednesday – 6 miles
Thursday – 3 miles following xfit
Friday – 8 x 400 jog in between
Saturday – easy 4-6 miles

Sprint Workouts (week of 1.11.10)

Mon - 2(25,50,75,100,110) 2 straights, 2 turns
Tue - xfit
Wed - 3(2x200)
Thur - xfit
Fri - 100, 200, 300, 400, 250, 150, 50

Distance Workouts (week of 1.11.10)

Mon - 6x(100,200,300)
Tue - easy 3 miles following xfit
Wed - 6 mile long run
Thur - easy 1.5 miles following xfit
Fri - 400,800,1000,1600,600,400,200
Sat - 3-6 mile recovery run