3k-5k: 1 mile easy + 3-4 miles of 3 min hard/3 min easy + 1 mile easy
5k-10k: 1 mile easy + 4-5 miles of 3hard/3easy + 1 mile easy
10k+: 1 mile easy + 6-8 miles of 3 hard/3 easy + 1 mile easy
MWOD:
Strength:
7 sets of...
Pull ups AMRAP (-2)
+
TGU x 20 total
+
2 min rest
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