Week two of hill/speed.
Monday speed workout on Mickelson mile, 10 rep of 150 meters at race pace. Run the 150 meters then rest for 45 seconds.
Tuesday- hill circuit, just like last week, go 45 minutes.
Wednesday - 45 minute fartlik, 4 easy 1 fast.
Thursday - hill circuit
Friday- speed workout on Como
Saturday - 1.5 to 2 hour steady run.
Make sure you are warming up, stretching, coolING down and core work. I (coach Weir) will be there Tuesday, Thursday, and Friday.
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