Tuesday Workouts	Fast	FreqF	Rest	FreqR	Pace	Workout Mileage (Mi)	Fast Mileage (Mi)	Rest Mileage (Mi)	% Fast	% Rest
1000 X 4 w/400 Rec	1000	4	400	4	5K	3.5	2.5	1.0	71	29
300 Easy - 100 Hard - 200 Easy - 200 Hard	300	8	500	8	1 M	4.0	1.5	2.5	38	63
400-600-800-1200-800-600-400 w/200 Rec	4800	1	200	8	10K	4.0	3.0	1.0	75	25
8 X 300 Easy - 500 Hard	500	8	300	8	5K	4.0	2.5	1.5	63	38
12 X 300 Hard - 100 Easy	300	12	100	12	5K	3.0	2.24	0.75	75	25
24 X 100 Hard - 100 Easy	100	24	100	24	1 M	3.0	1.5	1.5	50	50
12 X 200 Hard - 200 Easy	200	12	200	12	5K	3.0	1.5	1.5	50	50
6 X 800 w/200 Rec	800	6	200	6	5K	3.73	3.0	0.75	80	20
6 X 600  w/200 Rec	600	6	200	6	5K	3.0	2.24	0.75	75	25
12 X 400 w/200 Rec	400	12	200	12	5K	4.5	3.0	1.5	67	33
10 X 400 w/200 Rec	400	10	200	10	5K	3.7	2.5	1.2	67	33
8 X 400 w/200 Rec	400	8	200	8	5K	3.0	2.0	1.0	67	33
4 X 400 w/200 Rec 4 X 200 w/200 Rec	600	4	200	4	5K	2.0	1.5	0.5	75	25
3 X 1600 w/ 4 X 400 Easy	1600	3	400	4	5K	4.0	3.0	1.0	75	25
400-800-1200-800-400 w/ 200 Rec	3600	1	200	6	5K	3.0	2.2	0.7	75	25
4 X 1200 Hard w/ 4 X 400 Easy	1200	4	400	4	5K	4.0	3.0	1.0	75	25
1				1	Mile =	1609.344	m