November Training Plan

Week 1: 14 miles
W, F - 3 miles
Thurs - 4x400m repeats (1/2 mile warmup and cool down) & CrossFit
Weekend - 6 miles

Week 2: 16 miles
M,W,F  - 3 miles
T,R - 6x400m repeats (1/2 mile warmup and cool down) & CrossFit
Weekend - 5 miles

Week 3: 17 miles
M,W,F - 3 miles
T, Thurs - 8x400m repeats (1/2 mile warmup and cool down) & CrossFit
Weekend - 5 miles

Week 4: 18 miles

M,W,F - 3 miles
T, Thurs - 8x400m repeats (1/2 mile warmup and cool down) & CrossFit
Weekend - 6 miles

Week 5: 15 miles

M,W,F - 4 miles
T, Thurs - 8x400m repeats (1/2 mile warmup and cool down) & CrossFit