Monday, December 22 (practice @ 7am)

Long = 8 miles

Middle = 7 miles

Short = 6 miles

Tuesday, December 23 (practice @ 7am)

12x100 sprints with 2min recovery 

Long = 8 miles (2wu + 12x100 + 5 run)

Middle = 7 miles (2wu + 12x100 + 4 run)

Short = 6 miles (2wu + 12x100 + 3 run)

Wednesday, December 24 (on your own)

Long = 7 miles

Middle = 6 miles 

Short = 5 miles

Thursday, December 25 (on own or run Sunday to make up)

Long = 7 miles

Middle = 6 miles

Short = 5 miles

Friday, December 26 (practice @ 7am) - Theather afterwards to see Unbroken?

Long = 7 miles

Middle = 6 miles

Short = 5 miles

Saturday, December 27 (practice @ 7am)

Long = 9 miles w/ last mile pick up

Middle = 8 miles w/ last mile pick up

Short = 7 miles w/ last mile pick up

Total Miles 

Long = 46 miles

Middle = 40 miles

Short = 34 miles