Week 9's running plan (last week, catch up week number 3)

Workout 1 - 12 x 400m (.25m) - complete on Friday at 8mph
Workout 2 - 3 miles (run this at 7mph, Sunday)
Workout 3 - 18 miles (6.7 mph, run this on Monday)

Note - these three workouts should have happened Tuesday/Thursday/Sunday but I'm still behind. The plan is to run workout 3 on Monday, and then pick Week 10's schedule up Wednesday/Friday/Sunday to be back on track.

Seriously!!