Speed

10 x 300m(?) and equal rest
(on the road)

0:53 __ 1:26
0:51 __ 1:21
0:50 __ 1:23
0:50 __ 1:25
0:49 __ 1:23
0:49 __ 1:17
0:51 __ 1:27
0:50 __ 1:19
0:51 __ 1:25
0:48 __ 1:30

Week 17

Sunday December 21 through Saturday December 27

Sunday -- 16 miles (2:00:00)

Monday -- 4 miles (26:00)

Tuesday -- Speed

Wednesday -- Rest

Thursday -- Rest

Friday -- 18 miles (2:17:00)

Saturday -- 10 miles (1:20:00)

Speed

10 x 300m(?) and equal rest
(on the road)

0:50 __ 1:23
0:49 __ 1:21
0:46 __ 1:25
0:48 __ 1:25
0:49 __ 1:25
0:49 __ 1:23
0:49 __ 1:28
0:49 __ 1:26
0:48 __ 1:30
0:47 __ 1:30

Week 18

Sunday December 14 through Saturday December 20

Sunday -- 14 miles (1:36:00)

Monday -- 3 miles (20:00)

Tuesday -- 8 miles (53:00)

Wednesday -- Speed

Thursday -- Rest

Friday -- 3 miles (20:00)

Saturday -- 20 miles (2:20:00)

Track

10 x 400m (100m rest)

1:22 ___ 0:40
1:17 ___ 0:39
1:18 ___ 0:42
1:17 ___ 0:39
1:15 ___ 0:42
1:17 ___ 0:41
1:17 ___ 0:43
1:17 ___ 0:44
1:14 ___ 0:45
1:12 ___ 0:46

Week 19

Sunday December 7 through Saturday December 13

Sunday -- 14 miles (1:34:00)

Monday -- 4 miles (25:00)

Tuesday -- 4 miles (26:00)

Wednesday -- Track

Thursday -- Rest

Friday -- 6 miles (40:00)

Saturday -- 10 miles (1:07:00)

Week 20

Sunday November 30 through Saturday December 6

Sunday -- Rest

Monday -- 4 miles (28:00)

Tuesday -- 10 miles (1:30:00)

Wednesday -- 10 miles (1:06:00)

Thursday -- 12 miles (1:34:00)

Friday -- 4 miles (30:00)

Saturday -- 6 miles (42:00)