Tuesday: A.M: 4 miles at 7:30
P.M: 1.66 mile WU, 2×1 mile repeats at tempo @ sub-6, 1.66 mile CD with 5×20 second strides.
Total Volume: 9 miles
Strength and Conditioning Work:
stability – planks, side planks, single leg squats bodyweight, balancing on step up board
contraction – crunches, hanging leg raises
rotation – side twists with 45 lb bar
back extensors – convential deadlifts with 135 lbs for 2×8
Wednesday: A.M: 4.25 miles at 7:30
P.M: 46 minute run with 7×30 second strides
Total Volume: 10 miles
Strength and Conditioning Work:
Max Strength (Squats) – 1×5 @ 95 lbs, 1×5 @ 135 lbs, 1×5 @ 165 lbs, 1×5 @ 185 lbs