Fall 40-mile per week plan

September 12, 2011

Took off.

Fall 40-mile per week plan:

Mondays--short lift/swim at the YMCA
Tuesdays--interval workout at WC Henderson--6 miles
Wednesdays--4-4.4 miles easy, 28-31 min--7-7:05 pace
Thursdays--7.5-8 mile run in WC Borough--7-7:05 pace
Fridays----4-4.4 miles easy, 28-31 min--7-7:05 pace
Saturdays--35-40 mi/5-6 mi fartlek; lift at YMCA
Sundays--11.5 miles/80 min long run--begin at 7:15 pace, then drop to 7-7:05 pace, then drop to sub 7:00 pace for last mile