Week 3 is a recovery week so I have the option of choosing the shorter time/distance. Knowing me, I probably will. I’m not really looking forward to the 400 repeats. I know they are a necessary evil, but that seems like a really long distance to run fast. We’ll see how that goes!
Monday- 20-30 minute recovery run
Tuesday- Rest Day
Wednesday- 45-55 min @12:30-13:30
Thursday-30 min easy
Friday- 15 min warm up followed by 4×400 (2:21-2:31) with 2 min rest between, 15 min cool down.
Saturday- Rest Day
Sunday- 4-6 mile long run