3k-5k: 1 mile easy + 6 x 3 minutes threshold (45 second rest) + 1 mile easy
5k-10k: 1 mile easy + 6-12 x 3 minutes threshold (45 second rest) + 1 mile easy
10k - 21k: 2 miles easy + 4 x 8 minute tempo (1 minute rest) + 2 miles easy
21k+: 8-10 miles easy
Strength: 4 sets of: 10 pull ups, 20 push ups, 40 sit ups, 50 lunges; 3 minute rest b/t sets
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