Grady

Week 1= 30 miles

Week 2= 40 miles

Week 3= 50 miles

Still come meet with the team, but follow this for the first week and then we'll see how you feel and go from there.

I would add some morning cross training:

1. bike or swim; biking will be more specific.

Mon 1/22- 4mi E + 4x8s Hill Sprints + Strength

Tue 1/23- 4mi E

Wed 1/24- (same as everyone; 45' E + Speed/Plyo

Thu 1/25- (same as everyone) 10x30s Hills + Strength

Fri 1/26- 4mi E

Sat 1/27--6mi Progression Run (7:30 out, 6:30 back)

Sun 1/28 - Off