Plus

Sat-

8:30 mile on treadmill
stretch
8:00 mile on treadmill
lift
stretch

Fri

5x100 plus starts
13-mid, 13-mid, 13-low, 12-high, 12-mid

Thurs

8:30 mile on treadmill
stretch
8:00 mile on treadmill
lift
7:30 mile on treadmill
lift

Wed

track workout
4x150, 4x30, starts

22-low, 21-mid, 21-low, 20-hih

Tues
3M: 23:00, lift

Mon

6:00 on treadmill @ 8:00 pace
stretch
6:00 on treadmill @ 7:30 pace
lift
6:00 on treadmill @ 7:00 pace
lift