M - AM 6 PM 6
T - 10
W - 15 with 10 times 3 minutes on, 30 seconds off
Th - AM 10 PM 5
F - 10 minutes easy, 20 minutes tempo, 60 minutes steady, 20 minutes tempo, 10 minutes easy - 18
S - 10
S - 20 on Frederick Marathon course. (More on this later.)
Total - 100
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