Day 022 - Long tempo run
7-10 mile tempo run with last five minutes brisk.
Day 023 - REST
Day 024 - Track(Focus on tightening up your recovery interval, but make sure you maintain your goal
WU. Main Set: 6 x 800 with 1 lap recovery jog (as slow as you need) between each 800WD
Day 025 - Easy Run Day
5-8 miles easy run
Day 026 - Easy run and strides
5-7 miles easy run followed by strides
Day 027 - Track Day
WU: 1-2 miles easy jog, stretch and 6 x 100m strides.Main Set: 2-3 x 4 x 300's with 100m jog recovery between 300' and 1 lap between the sets. WD: 4 x 100 easy strides, 100 sit-ups, and 1-2 miles very easy jog.
Day 028 - Active Rest Day
Today is an active rest day. As a reminder, if you feel like doing nothing, do nothing, Too much rest is far less significant than not enough rest.