for Thursday-Sunday, Apr 24-27

Thursday, Apr 24:
-those traveling to Penn Relays:
aerobic recovery, 3-5 miles
-all others:
aerobic recovery, w= 5 miles, m= 7 miles

Friday, Apr 25:
1. warm-up, 1.5-2 miles
2. workout
-fartlek: 5', 4', 3', 2', 1' @ 85% effort w/ equal time recovery @ 65% effort
OR
-hard sustained run: 20'
3. cool-down, 1.5-2 miles

Saturday, Apr 26
aerobic conditioning, w= 8-10 miles, m= 10-12 miles

Sunday, Apr 27
aerobic recovery, w= 6-8 miles, m= 8-10 miles