February
This is the month to do more speed work and increase distances.
Monday: off
Tuesday: 1 hour, 18 miles, sprints
Wednesday: 2 1/2 hours, 48 Miles AT work, ex: 1/2 warmup, 1 1/2 hill jams at AT level, 1/2 hour warm down,
Thursday: 3 1/2 hours, 63 miles, Long Steady Distance, hills,
Friday:: 1 hour, 18 miles, sprints:
Saturday: 2 1/2 hours, 48 Miles AT work,
Sunday: 3 1/2 hours, 63 miles, Long Steady Distance, hills,
Sprints: 1 big gear, 1 medium gear, repeat.