Tues: Treadmill Work (use treadmill at barbell its easier on your body)
Warm up: 0.5 mile, 6.5-7.5mph then go straight into
Sprint 0.5 mile @ 8.5mph
Jump off sides and rest :60
Sprint 0.4 mile @ 8.5mph
Rest :60
Sprint 0.3 mile @ 8.5mph
Rest :60
Sprint 0.2 mile @ 8.5mph
rest :30
Sprint 0.1mile @8.5mph
***go straight into 1 mile cool down run at 6.5mph

Sat: Week 1: 3 mile run @ 8:15 pace
Week 2: 4 mile run @ 8:15 pace
Week 3: 5 mile run @ 8:15 pace
Week 4: 6 mile run @ 8:15 pace