March 28th - April 3rd : SEMO Invite Saturday

• Monday - 12.69 mi
• Tuesday - 7 mi
• Wednesday - 12.25 mi
• Thursday - 6.07 mi
• Friday - 8.57 mi | 5mi shakeout AM, 3.57mi pre-race run PM + strides
• Saturday - 9.6 mi | Southeast Missouri Invite 5K
• Sunday - 14.5 mi | 90min long run @ Landahl Park Reserve w/ Proctor 10.56mi, 3.44mi easy run PM
  • Weekly Total = 70.68 miles

April 4th - April 10th :

• Monday - 13.97 mi | 8.68mi AM - 6:43avg, 1mi w/u, 4.29mi PM - 7:29|7:22|1:01(.14)|6:02|6:02|1:04(.15) splits 6:45avg
• Tuesday - 8.56 mi | 6x1000m Workout
• Wednesday - 16.59 mi | 7.81mi @ Landahl, MUDDY (65:14) - 8:21avg AM, 2mi w/u, 6.78mi PM - 6:44avg
• Thursday - 9.09 mi | Race Simulation Workout - 2mi|1mi|800m|400m
• Friday - 12.34 mi | 7.34mi @ Landahl MUDDY (57:43) - 7:51avg AM, 1mi w/u, 4mi run w/ Pat & Proctor PM - 7:34avg
• Saturday - 10 mi | 6 mile Threshold run
• Sunday - 13.45 mi | 90min long run @ Landahl (99:22) - 7:22|6:04|6:33|6:45|7:43|7:47|7:23|8:06|9:02|6:59|6:56|7:44|7:43|3:15 splits 7:23avg
  • Weekly Total = 84 miles

April 11th - April 17th : Wichita State Invite Sat

• Monday - 14.49 mi | 8.94mi AM - 7:18|6:47|6:38|6:30|6:23|6:13|6:05|6:05|5:44 splits 6:28avg, 1mi w/u, 4.55mi PM - 6:51|6:27|6:06|5:59|3:19 splits 6:18avg
• Tuesday - 10.25 mi | 5xMile + 400m blast workout
• Wednesday - 11.7 mi | 7.66mi AM (54:48) - 8:12|7:55|7:31|7:36|7:04|6:32|6:26|2:32 splits 7:09avg, 1mi w/u, 3.04mi PM
• Thursday - 8 mi | 12x400s workout
• Friday - 12.48 mi | 6.8mi AM shakeout, 1mi w/u, 3.68mi Loose park-Plaza-school PM
• Saturday - 10 mi | Wichita State Invite 1500m + 5x3min workout after
• Sunday - 10.13 mi | 75min long run @ Landahl w/ Proctor, mountain bike after run for 60min
  • Weekly Total = 77.05 miles

April 18th - April 24th : KU Relays Thurs night

• Monday - 9 mi | 6x1000m + 400m blast workout
• Tuesday - 10.25 mi | 4.5mi shakeout AM, 1mi w/u, 4.75mi PM (35:11) 7:24avg
• Wednesday - 14.06 mi | 9mi shakeout AM, 1mi w/u, 3.06mi (20:30) PM - 7:20|6:29|6:17|0:24 splits 6:41avg, 3x400s @ 77-78 pace (78|77|77)
• Thursday - 15.52 mi | 3.32mi shakeout (23:14) AM 6:59avg, Kansas Relays 10K PM
• Friday - 7.48 mi | 1mi w/u, 6.48mi run (43:32) 6:43avg
• Saturday - 8 mi | 1mi w/u, 6.72mi run (43:27) 6:27avg, 4x400s @ 75 pace /w 2min rest
• Sunday - 10.03 mi | 75min long run @ Landahl (73:39) - 7:09|7:32|7:27|7:13|8:07|8:19|7:21|6:12|6:30|7:38|0:10 splits 7:20avg
  • Weekly Total = 74.34 miles

April 25th - May 1st : UMKC Invite Fri and Sat, last week of classes

• Monday - 9.54 mi | 6xMile workout
• Tuesday - 4.03 mi | 4.03mi easy run - sluggish and slow
• Wednesday - 19.19 mi | 8.91mi AM shakeout, 1mi w/u, 4mi run PM, After class - 8x400m @ 75 w/ 2min rest (76|75|75|74|74|74|73|71)
• Thursday - 5 mi | 1mi w/u, 4mi pre-race run
• Friday - 9.35 mi | 3mi shakeout AM, UMKC Invite 5K PM
• Saturday - 4.25 mi | UMKC Invite 1500m
• Sunday - 8.91 mi
  • Weekly Total = 60.27 miles

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