Training for March 3 and 10

Level 1

Mar 3	4 miles 2 x 5-minute tempo	3 miles Easy	5 miles 1 x 400 ALL OUT 4 x 200m on the track	3 miles Easy	5 miles Long run	3 miles Easy (24 miles)
Mar 10	4 miles 4-5 x 300m hills	3 miles Easy 4 x 100m strides	4 miles MEET @ MURPHY	3 miles Easy	4 miles MEET @ FRANKLIN	3 miles Easy (22 miles)

Level 2

Mar 3	5 miles 15-minute tempo run	4 miles Easy	6 miles 1 x 400 ALL OUT 6 x 200m on the track	4 miles	7 miles Long run	4 miles (30 miles)
Mar 10	5 miles 6 x 300m hills	4 miles Easy 4 x 100m strides	6 miles MEET @ MURPHY	3 miles	6 miles MEET @ FRANKLIN	4 miles (30 miles)

Levels 3-4

Mar 3	7 miles 1 x 15-minute tempo (4:00 rest) 1 x 10-minute tempo	5 miles Easy	6 miles 6 miles 1 x 400 ALL OUT 6 x 200m on the track	5 miles	8-11 miles Long run	6 miles (37-40 miles)
Mar 10	6 miles 8 x 300m hills	5 miles Easy 4 x 100m strides	6 miles MEET @ MURPHY	4 miles	6 miles MEET @ FRANKLIN	6 miles (35-37 miles)