for the weekend

Saturday, Jan 26
aerobic conditioning - long run
w800= 4-6 miles / m800= 8-10 miles /
wmd= 10-14 miles / mmd= 12-15 miles /
mld= 14-17 miles

Sunday, Jan 27
aerobic recovery
w= 4-6 miles
m= 6-10 miles

Important to get miles in, but run very aerobically, i.e. easily