Week 1 of 4 Hour Workout

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Monday – swim

Tuesday – 60 min run

Wednesday was 6 x 400m @1:50-2 min. I actually did each repeat under 1:44.

Thursday is a 60 minute tempo run (15 min warmup, 45 min run @HR 80-90%, 15 min cooldown).

Friday is going to be my long run – 12 miles

Saturday crosstrain – swim 300m

Sunday – weights and stretches

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