Sunday Long Run
3k-10k: 9-12 miles easy
10k-21k: 10-13 miles easy
21k+: 12-16 miles at Marathon Pace
Monday:
3k-5k: 4-5 miles easy
5k-21k: 5-7 miles easy
21k+: 6-8 miles easy
Strides: 300, 200, 100
Strength: A. Push Ups AMRAP (-1) x 3; 1 minute rest
B1. Pull Ups; 4 sets of 15; 20 second rest
B2. Sit ups; 4 sets of 25; 3 minute rest
C. Lunges with weights; 5 sets of 20 steps; 2 minute rest
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