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25:
M: 3 easy
T: 0.5mi WU, 4 Tempo
W: 3 easy
Th: 0.5mi WU, 4x1500m w/ one lap jog rest, CD to 5.5mi total
F 3 easy
S 3 easy
Su 3.5 easy
30:
M: 3.5 easy
T: 0.5mi WU, 4 Tempo, 0.5mi CD
W: 3.5 easy
Th: 0.5mi WU, 5x1200m w/ one lap jog rest, CD to 6mi total
F 3.5 easy
S 3.5 easy
Su 5 easy
35:
M: 4 easy
T: 0.5mi WU, 4 Tempo, 0.5mi CD
W: 4 easy
Th: 0.5mi WU, 5x1500m w/ one lap jog rest, CD to 7mi total
F 4 easy
S 4 easy
Su 7 easy
40:
M: 4.5 easy
T: 1mi WU, 4 Tempo, 1mi CD
W: 4.5 easy
Th: 0.5mi WU, 5x2000m w/ one lap jog rest, CD to 8.5mi total
F 4.5 easy
S 4.5 easy
Su 7.5 easy
45:
M: 5 easy
T: AM = 1mi WU, 4 Tempo, 1mi CD, PM = 2mi easy
W: 5 easy
Th: 1mi WU, 16x200 w/ 200m jog rest, CD to 9mi total
F 5 easy
S 5 easy
Su 8 easy
50:
M: 5 easy
T: AM = 1mi WU, 4 Tempo, 1mi CD, PM = 3mi easy
W: 5 easy
Th: 2mi WU, 5x1mi w/ one lap jog rest, CD to 9mi total, PM = 2mi easy
F 5 easy
S 5 easy
Su 10 easy
45:
M: 5 easy
T: AM = 1mi WU, 4 Tempo, 1mi CD, PM = 2mi easy
W: 5 easy
Th: AM= 1mi WU, 14x300 w/ 300m jog rest, CD to 7mi total, PM = 2mi easy
F 5 easy
S 5 easy
Su 8 easy
50:
M: 5 easy
T: AM = 1mi WU, 4 Tempo, 1mi CD, PM = 3mi easy
W: 5 easy
Th: 1.5mi WU, 6x1500 w/ one lap jog rest, CD to 9mi total, PM = 2mi easy
F 5 easy
S 5 easy
Su 10 easy
55:
M: 5 easy
T: AM = 2mi WU, 4 Tempo, 2mi CD, PM = 4mi easy
W: 5 easy
Th: 2mi WU, 20x200m w/ 200m jog rest, CD to 8mi total, PM = 3mi easy
F 5 easy
S AM = 5 easy, PM = 2 easy
Su 10 easy
50:
M: 5 easy
T: AM = 1mi WU, 4 Tempo, 1mi CD, PM = 3mi easy
W: 5 easy
Th: 2mi WU, 5x1mi w/ one lap jog rest, CD to 8mi total, PM = 3mi easy
F 5 easy
S 5 easy
Su 10 easy
55:
M: 5 easy, PM = 2 easy
T: AM = 2mi WU, 4 Tempo, 2mi CD, PM = 4mi easy
W: 5 easy
Th: 1.5mi WU, 16x300 w/ 300m jog rest, CD to 8mi total, PM = 3mi easy
F 5 easy
S AM = 5 easy, PM = 2 easy
Su 10 easy
60:
M: 5 easy, PM = 2 easy
T: AM = 2mi WU, 4 Tempo, 2mi CD, PM = 4mi easy
W: 5 easy
Th: 2mi WU, 6x2000m w/ one lap jog rest, CD to 10mi total, PM = 4mi easy
F 5 easy, PM = 2 easy
S AM = 5 easy, PM = 2 easy
Su 10 easy
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