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Hill repeats: 3 - 7 x 300m with jog down as recovery

5:30 AM: Meet at Gazelles and warm up to Wilke

7:00 AM: Meet at Gazelles and warm up to Wilke

8:15 AM: Meet at Gazelles and warm up to Wilke

5:30 PM: Meet at Gazelles and warm up to Wilke

Boston: 7-10 x 300m Wilke

If your Saturday long run was more than 18 miles or 3 hours, do a recovery run instead of the Gazelle workout.

Earlier Event: January 28
5:30 PM: Strength & Core
Later Event: January 30
Continuous 800s: 800m at 10km pace, recovery is 400m at 20 sec slower per lap