14 Weeks!

Monday (18 burpees)
Track Repeats
6 x 800 (90 sec recovery)
800 target time - 3:44

Tuesday (19)
Rowing
10 min easy
10 min tempo
5 min easy

Wednesday (20)
Tempo Run
2 mi easy
3 mi @ 8:17 pace
1 mi easy

Thursday (21)
Swimming
20 x (kick 1 length, rest 20 sec), using a kickboard

Friday (22)
Rest 

Saturday (23)
Long Run
10 mi easy