for Monday, Dec 8

EXAM WEEK

1. warm-up circuit
2. 10MT - goal setting
3. 1.5-2 mile wu
4. 20' fartlek (track or park cinder loop)

2 x 90" + 4 x 60" + 4 x 30" + 4 x 15"
all with equal recovery

5. easy cd according to mileage target
6. daily health exercises
(strength & conditioning according to your schedule this week)