Monday. Easy run.
Run up West Drive, over Harlem Hill, to E. 102nd Street. Turn around and retrace your steps back to W. 63rd Street. (6.6 miles)
For a shorter run, turn around at W. 102nd Street and return to 63rd Street. (4.3 miles)
Wednesday. 8 x 400m
Warm up along West Drive to the 102nd Street Transverse. Run 8 repeats on the transverse. Recovery is 2 minutes. (6.3 miles)