Mondays Workout

If you raced saturday-Long run with pick ups to threshold pace

Pick up 1,1,1,2 two times  go off every 5 minutes.

Total run

Swep 13 miles

JDD 75 min

JDMD 65 min


If you didn't race saturday

1 mile easy
4 mile threshold run (add 20 sec per mile for your pace)
1 mile easy