Mon. Nov. 12
Warm up Jog 800m, plyos and stretch.
Work out 2 miles in 11:22, 5 min rest, 1 mile in 5:18, 3 min rest, 800m in 2:28, 450 crunches.
Cool down Jog 800m barefoot

Tues. Nov. 13
Warm up 10 min jog, stretch.
Work out 51 minutes at 7:30 pace last 3 min harder at 6:30 pace, 450 crunches.
Cool down 5 min jog barefoot

Wed. Nov. 14
Warm up 800m and plyos.
Work out 800 in 2:23, 3 min rest, mile in 5:32, 6 min rest, 2 miles in 11:17, 450 crunches, knee ups, 30 decline push ups.
Cool down 800m jog.

Thur. Nov. 15
Warm up 800m, stretch.
Work out 40 min at 7:30 pace with two 3 min surges at a 6 min pace, 450 crunches.
Cool down 800m jog and stretch.

Fri. Nov. 16
Warm up 800m, stretch and plyos.
Work out 1 mile in 5:20, 1000 crunches, squat.
Cool down agility and speed work, 5 min jog.

Sat. Nov 17
Warm up 5 min jog and stretch.
Work out 27 min 8.5 mph average, 450 crunches.
Cool down 3 mph walk for 5 min, stretch.