Monday 30 November – Easy Run: 4 miles @ 9.35
Tuesday 1 December – Cross Training
Wednesday 2 December – 5 mile Tempo Run: 3 miles @ 8.20
Thursday 3 December – Easy Run: 4 miles @ 9.35
Friday 4 December – Rest
Saturday 5 December – Long Run: 10 miles @ 9.50
Sunday 6 December – Rest
Monday 7 December – Easy Run: 5 miles @ 9.35
Tuesday 8 December – Rest
Wednesday 9 December – Speedwork: 5 miles with 2 x 1600m @ 7.50, 800m jogs between
Thursday 10 December – Easy Run: 5 miles @ 9.35
Friday 11 December – Rest
Saturday 12 December – Long Run: 10 miles @ 9.50
Sunday 13 December – Rest
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