Endurance Winter break workouts

Wed- 6 miles Easy pace, stretch, abs
Thurs- 2 miles easy, 4 miles @ tempo (1 min per mile slower then 5k pace) 2 miles easy
Abs, 100 Lunges
Friday- 7 miles easy stretch, abs
Saturday-11 miles work on surging once every 5 min ( 1min ,1min ,1min ,2 min) x2
Sunday-day off (if you took off earlier in the week run today)
Monday-7 miles easy, 3,2,1 squats, pushups, pullups (10 min max number), abs, stretch
Tuesday-8 miles easy 6x100m striders, abs, Stretch
Wed- 2 miles easy, 4 miles @ tempo (1 min per mile slower then 5k pace) 2 miles easy
Abs, 50 Burpees, Stretch
Thurs-8 miles easy 6x100m striders, stretch, abs
Friday-9 miles easy
Sat -11 miles work on surging once every 5 min ( 1min ,1min ,1min ,2 min) x2
Sun-day off (if you took off earlier in the week run today)

As always modify as needed.
If you want to substitute a race then do so. Just drop out the tempo day and replace it with a easy day.

We will be coming in on tues, wed and thurs next week @ 9 am. If you would like some one on one time to talk about racing, training and the such be there.