for Friday, Dec 28

800: lactate tolerance or fartlek
800-3000: VO2max or lactate threshold or fartlek

for Thursday, Dec 27

5000-10,000: lactate threshold or VO2max or fartlek

for Wednesday, Dec 26

800: VO2 max or fartlek
800-3000: VO2max or fartlek

for Tuesday, Dec 25

5000-10,000: aerobic conditioning - quality run

for Monday, Dec 24

hill repeats or fartlek

for Saturday, Dec 22

aerobic conditioning - long run

for Friday, Dec 21

800: lactate tolerance or fartlek
800-3000: VO2max or lactate threshold or fartlek