For Wednesday, Apr 18
those traveling:
20' light run on own or OFF
those not traveling:
women - 3 miles
men - 8 miles
For Thu-Sun (those not traveling)
women:
easy running
men:
Thu - 8 miles
Fri - fartlek of 5', 4', 3', 2', 1' hard efforts with equal recovery
weekend running - 20 miles
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