Mid- 3-4 x 500 in 1600 pace with 200 recovery + Core
Distance- 2 x 7 min tempo segments with 5 minute float + 2 x 400 (5-8 miles)
JV- 6 x 150 strides
Tuesday: Prerace Run or Recovery Run + Lifting (3-8 miles)
Wednesday: Race or 8-12 x 400 @ 1600 pace + Core (5-9 miles)
Thursday: Recovery Run + Lifting (3-8 miles)
Friday: Prerace Run + Core (3-4 miles)
Saturday: Bingham Invite (4-8 miles)
Total: 23-45 miles