{"text_format":"1","workbook":"xlsx","n_sheets":7,"sheets":["How to Use","Run, Forrest, Run!","Times","5K","10K","Half","Mara"],"not_rendered":{"charts":0,"images":16,"macros":1,"external_links":0,"defined_names":0,"comments":0,"pivot_tables":0},"unopened":[],"bounds":{"document_bytes":16777216,"sheet_cells":100000,"rows_first":2000,"rows_last":500,"rows_between":2000,"halvings":0,"cell_chars":16384,"cell_head_chars":4096},"cells_cut":0,"cells_raw":0,"read":"whole","date_system":"1900"}

{"sheet":"How to Use","index":0,"n_rows":12,"n_cols":1,"rows_kept":12,"cut":false,"hidden":false,"merged":[[1,0,1,8]]}
[]
["How do I use \"Run, Forrest, Run!\"?"]
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["About:"]
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[]
[]
["How to:"]

{"sheet":"Run, Forrest, Run!","index":1,"n_rows":4,"n_cols":1,"rows_kept":4,"cut":false,"hidden":false,"merged":[]}
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["Run, Forrest, Run"]
[]
["What is your event?"]

{"sheet":"Times","index":2,"n_rows":8,"n_cols":7,"rows_kept":8,"cut":false,"hidden":false,"merged":[[7,4,7,5],[2,0,2,2]]}
["Personal Running Times"]
[]
["How many times have you ran this event?",null,null,16]
[]
["Half Marathon","Running Times"]
["Date","Times"]
[]
[null,null,null,null,"Time to Beat:",null,{"$f":"MIN($B$7:$B$100)","v":"00:00:00"}]

{"sheet":"5K","index":3,"n_rows":64,"n_cols":8,"rows_kept":64,"cut":false,"hidden":true,"merged":[[19,0,19,1]]}
[]
[]
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[]
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[]
[]
[]
[]
[]
["5K Beginner Plan "]
["Week #","Monday","Tuesday ","Wednesday","Thursday","Friday ","Saturday ","Sunday "]
[1,"Fast walk 3.5 miles","Walk 3-5 miles","Off","Walk .5 miles, run for 3 min. Repeat for 3.5 miles.","Off","Walk 3-5 miles w/ 10 run/ walk intervals.(run 30 sec, walk 1 min.)","Off"]
[2,"Walk 1.5 mi. Run 5 min, walk 5 min, do 3 times.","Walk 3-5 miles","Off","Repeat week 1 Thursday","Off","Repeat week 2 Monday","Off"]
[3,"Walk 1.5 mi. Run 10 min, walk 5-7 min, repeat twice.","Walk 3-5 miles","Off","Repeat Week 3 Tuesday","Off","Walk 1.5 miles. Run 10 min, walk 5 min, run 5 min, walk 5 min, run 10 min, walk 5-10 min. ","Off"]
[4,"Walk 1 mile. Run 3 min, walk 2 min-repeat 10 times. Walk 5 min.","Walk 1 mile. Run 15 min, walk 5 min, run 15 min, walk 5 min. ","Off","Walk 1 mile. Run 5 min, walk 2 min-repeat 5 times.","Off","Walk 1 mile. Run 10 min, walk 5 min-repeat 3 times.","Off"]
[5,"Walk 1 mile. Run 3 min, walk 2 min-repeat 10 times. Walk 5 min.","Walk 1 mile. Run 20 min, walk 5 min, run 20 min, walk 5 min. ","Off","Walk 1 mile. Run 5 min, walk 2 min-repeat 5 times.","Off","Walk 1 mile. Run 15 min, walk 5 min- repeat 3 times.","Off"]
[6,"Walk 1 mile. Run 3 min, walk 2 min-repeat 10 times. Walk 5 min.","Walk 1 mile. Run 25 min, walk 5 min, run 25 min, walk 5 min.","Off","Walk 1 mile. Run 5 min, walk 2 min-repeat 5 times.","Off","Walk 1 mile. Run 15 min, walk 5 min- repeat 3 times.","Off"]
[]
[]
[]
[]
[]
[]
[]
[]
[null,"5K Intermediate Plan "]
["Week #","Monday","Tuesday ","Wednesday","Thursday","Friday ","Saturday ","Sunday "]
[1,"5 mile run","30 min easy run","Cross Training","3 X 400 Interval Workouts ","2 mile run","30 min tempo","Rest"]
[2,"5 mile run","35 min easy run","Cross Training","4 X 400 Interval Workouts","2 mile run","30 min tempo","Rest"]
[3,"6 mile run","35 min easy run","Cross Training","4 X 400 Interval Workouts","3 mile run","30 min tempo","Rest"]
[4,"6 mile run","40 min easy run","Cross Training","5 X 400 Interval Workouts","3 mile run","35 min tempo","Rest"]
[5,"7 mile run","35 min easy run","Cross Training","5 X 400 Interval Workouts","3 mile run","35 min tempo","Rest"]
[6,"6 mile run","40 min easy run","Cross Training","6 X 400 Interval Workouts ","3 mile run","40 min tempo","Rest"]
[7,"7 mile run","45 min easy run","Cross Training","6 X 400 Interval Workouts ","3 mile run","40 min tempo","Rest"]
[8,"3 mile run ","30 min easy run","2 mile run","Rest","Rest","Race Day!!","Rest"]
[]
[]
[]
[]
[]
[null,"5K Advanced Plan "]
["Week #","Monday","Tuesday ","Wednesday","Thursday","Friday ","Saturday ","Sunday "]
[1,"6 X 880s 5K Pace","5 mile","6 mile","Fartlek (5 mile)","4 mile","7 mile","Off"]
[2,"Fartlek (5 mile) ","5 mile","6 mile","6 mile","4 mile","7 mile","Off"]
[3,"6 X 880s 5K Pace","4 mile","6 mile","6-8 Hills 5K pace","4 mile","8 mile","Off"]
[4,"8 X 440s 5K Pace","4 mile","7 mile","5 mile","4 mile","8 mile","Off"]
[5,"6 X 880s 5K Pace","4 mile","7 mile","6-7 long hills 5K Pace","5 mile","9 mile","Off"]
[6,"10 X 440s 5K Pace","4 mile","7 mile","6 mile","4 mile","10 mile","Off"]
[7,"8 X 880s 5K Pace","4 mile","6 mile","6-7 long hills 5K Pace","4 mile","6 mile","Off"]
[8,"7 mile","4 mile","6 mile","6X Fast 440s 5K minus 15 sec","5 mile","8 mile","Off"]
[9,"10 X 440s 5K Pace","4 mile","7 mile","8-10 Hills 5K pace","4 mile","7 mile","Off"]
[10,"8 X Fast 440s 5K minus 15 sec","4 mile","7 mile","7 mile","4 mile","6 mile","Off"]
[11,"6 mile","8-10 hills 5K Pace","6 mile","12 X 440s 5K Pace","4 mile","5 mile","Off"]
[12,"8 X 440s 5K Pace","5 mile","Off","5 Mile ","4 mile ","RACE DAY!!","Off"]

{"sheet":"10K","index":4,"n_rows":37,"n_cols":8,"rows_kept":37,"cut":false,"hidden":true,"merged":[]}
[]
["Beginner 10K Program "]
[]
["Week #","Monday","Tuesday ","Wednesday","Thursday","Friday ","Saturday ","Sunday "]
[1,"1.5 mile run","Cross Training","1.5 Mile Run","Rest","2 Mile Run","25-30 min run ","Rest"]
[2,"2 mile run ","Cross Training","2 mile run ","Rest","2.5 mile run","25-30 min run ","Rest"]
[3,"2.5 mile run","Cross Training","2 mile run ","Rest","3.5 mile run","30-35 min run","Rest"]
[4,"2.5 mile run","Cross Training","2 mile run ","Rest","3.5 mile run ","35 min run","Rest"]
[5,"3 mile run","Cross Training","2.5 mile run","Rest","4 mile run","35-40 min run","Rest"]
[6,"3 mile run","Cross Training","2.5 mile run","Rest","4.5 mile run","35-40 min run","Rest"]
[7,"3.5 mile run","Cross Training","3 mile run","Rest","5 mile run","40 min run","Rest"]
[8,"3 mile run","Cross Training","2 mile run ","Rest","Rest","RACE DAY!!","Rest"]
[]
[]
["Intermediate 10K Program "]
[]
["Week #","Monday","Tuesday ","Wednesday","Thursday","Friday ","Saturday ","Sunday "]
[1,"4 X 400 Interval Workout ","3 mile run easy","30 min tempo","Rest","4 mile run","30 min easy run","Rest "]
[2,"5 X 400 Interval Workout ","3.5 mile run easy","35 min tempo","Rest","5 mile run","35 min easy","Rest "]
[3,"6 X 400 Interval Workout","3.5 mile run easy","35 min tempo","Rest","6 mile run","35 min easy","Rest "]
[4,"7 X 400 Interval Workout","4 mile run easy","40 min tempo","Rest","6 mile run","40 min easy","Rest "]
[5,"8 X 400 Interval Workout","4.5 mile run easy","40 min tempo","Rest","7 mile run","40 min easy","Rest "]
[6,"8 X 400 Interval Workout","4.5 mile run easy","40 min tempo","Rest","7.5 mile run ","45 min easy","Rest "]
[7,"6 X 400 Interval Workout","4 mile run easy","40 min tempo","Rest","8 mile run","45 min easy","Rest "]
[8,"3 mile run easy","40 min tempo ","3 mile easy","Rest","Rest ","RACE DAY!!","Rest "]
[]
[]
["Advance 10K Program "]
["Week #","Monday","Tuesday ","Wednesday","Thursday","Friday ","Saturday ","Sunday "]
[1,"4 X 400 interval workout","3 mile run + strength","35 min tempo","Rest","6 mile run","30 min easy","Rest"]
[2,"4 X 800 interval workout","4 mile run + strength","40 min tempo","Rest","7 mile run","35 min easy","Rest"]
[3,"6 X 400 interval workout","4 mile run + strength","6 X hill repeats","Rest","8 mile run ","35 min easy","Rest"]
[4,"6 X 800 interval workouts","4 mile run + strength","40 min tempo","Rest","9 mile run","40 min easy","Rest"]
[5,"8 X hill repeats","5 mile run + strength","45 min tempo","Rest","6 mile run","40 min easy","Rest"]
[6,"6 X 800 interval workouts","5 mile run + strength","40 min tempo","Rest","8 mile run ","45 min easy","Rest"]
[7,"6 X 400 interval workout","4 mile run + strength","40 min tempo","Rest","8 mile run ","45 min easy","Rest"]
[8,"5 mile run","30 min tempo","3 mile ","Rest","Rest ","RACE DAY!!","Rest"]

{"sheet":"Half","index":5,"n_rows":54,"n_cols":8,"rows_kept":54,"cut":false,"hidden":true,"merged":[]}
[]
["Beginner Half Marathon Program "]
[]
["Week #","Monday","Tuesday ","Wednesday","Thursday","Friday ","Saturday ","Sunday "]
[1,"2 miles and 20 min strength","30 min strength and stretch","30 min cross training","2 miles or 30 min cross training","Rest","2 miles","Rest"]
[2,"2 miles and 20 min strength","31 min strength and stretch","30 min cross training","2 miles or 30 min cross training","Rest","3 miles","Rest"]
[3,"3 miles and 20 min strength","32 min strength and stretch","60 min cross training","2 miles or 30 min cross training","Rest","3.5 miles","Rest"]
[4,"3 miles and 20 min strength","33 min strength and stretch","60 min cross training","2 miles or 30 min cross training","Rest","4 miles","Rest"]
[5,"3 miles and 20 min strength","34 min strength and stretch","60 min cross training","2 miles or 30 min cross training","Rest","4.5 miles","Rest"]
[6,"3.5 miles and 20 min strength","35 min strength and stretch","60 min cross training","2 miles or 30 min cross training","Rest","4.5 miles","Rest"]
[7,"3.5 miles and 20 min strength","36 min strength and stretch","60 min cross training","2.5 miles or 25 min cross training ","Rest","5 miles","Rest"]
[8,"4 miles and 20 min strength","37 min strength and stretch","60 min cross training","2.5 miles or 25 min cross training ","Rest","5 miles","Rest"]
[9,"4 miles and 20 min strength","38 min strength and stretch","60 min cross training","3 miles or 30 min cross training","Rest","6 miles","Rest"]
[10,"4 miles and 20 min strength","39 min strength and stretch","60 min cross training","3 miles or 30 min cross training","Rest","7 miles","Rest"]
[11,"5 miles and 20 min strength","40 min strength and stretch","60 min cross training","3.5 miles or 35 min cross training","Rest","8 miles","Rest"]
[12,"5 miles and 20 min strength","41 min strength and stretch","60 min cross training","3.5 miles or 35 min cross training","Rest","8 miles","Rest"]
[13,"5 miles and 20 min strength","42 min strength and stretch","60 min cross training","4 miles or 40 min cross training","Rest","11 miles","Rest"]
[14,"5 miles and 20 min strength","43 min strength and stretch","60 min cross training","3 miles or 30 min cross training","Rest","12 miles","Rest"]
[15,"4 miles and 20 min strength","44 min strength and stretch","60 min cross training","3 miles or 30 min cross training","Rest","8 miles","Rest"]
[16,"3 miles and 20 min strength","45 min strength and stretch","2 miles and 20 min cross training ","Rest ","Rest","RACE DAY!!","Rest"]
[]
[]
["Intermediate Half Marathon Program "]
[]
["Week #","Monday","Tuesday ","Wednesday","Thursday","Friday ","Saturday ","Sunday "]
[1,"3 mile run","5 mile run","Stretch and Strength","3 mile run","5 X 400 5K pace","3 mile run + strength","Rest"]
[2,"3 mile tempo","6 mile run","Stretch and Strength","3 mile run","30 min tempo","3 mile run + strength","Rest"]
[3,"Rest","5-K race","Stretch and Strength","3.5 mile run","6 X 400 5K pace","3 mile run + strength","Rest"]
[4,"3 mile run","7 mile run","Stretch and Strength","3.5 mile run","35 min tempo","3 mile run + strength","Rest"]
[5,"3 mile tempo","8 mile run","Stretch and Strength","4 mile run","7 X 400 5K pace","3 mile run + strength","Rest"]
[6,"Rest","10K race","Stretch and Strength","4 mile run","40 min tempo","3 mile run + strength","Rest"]
[7,"4 mile tempo","9 mile run","Stretch and Strength","4.5 mile run","8 X 400 5K pace","3 mile run + strength","Rest"]
[8,"5 mile tempo","10 mile run","Stretch and Strength","4.5 mile run","40 min tempo","3 mile run + strength","Rest"]
[9,"Rest","9 mile race","Stretch and Strength","5 mile run","9 X 400 5K pace","3 mile run + strength","Rest"]
[10,"5 mile tempo","11 mile run","Stretch and Strength","5 mile run","45 min tempo","3 mile run + strength","Rest"]
[11,"3 mile tempo","12 mile run ","Stretch and Strength","4 mile run","10 X 400 5K pace","3 mile run + strength","Rest"]
[12,"2 mile run","4 mile run","Stretch and Strength","Rest","Rest","RACE DAY!!","Rest"]
[]
[]
["Advance Half Marathon Program "]
[]
["Week #","Monday","Tuesday ","Wednesday","Thursday","Friday ","Saturday ","Sunday "]
[1,"5 mile run","Rest","7 mile run","3 mile easy run","Cross Training","35 min tempo","Rest"]
[2,"35 min tempo","Rest","9 mile run","3 mile easy run","Cross Training","6 X 400 interval workout","Rest"]
[3,"5 mile run","Rest","10 mile run","3 mile easy run","Cross Training","35 min tempo","Rest"]
[4,"40 min tempo","Rest","8 mile run","3.5 mile easy run","Cross Training","4 X 800 interval workout","Rest"]
[5,"35 min tempo","Rest","9 mile run","3.5 mile easy run","Cross Training","6 hill repeats","Rest"]
[6,"40 min tempo","Rest","11 mile run","3 mile easy run","Cross Training","7 hill repeats","Rest"]
[7,"40 min tempo","Rest","13 mile run","4 mile easy run","Cross Training","8 X 400 interval workout","Rest"]
[8,"35 min tempo","Rest","Rest","10K race","Cross Training","5 X 800 interval workout","Rest"]
[9,"45 min tempo","Rest","10 mile run","4 mile easy run","Cross Training","8 hill repeats","Rest"]
[10,"35 min tempo","Rest","14 mile run","4 mile easy run","Cross Training","7 X 400 interval workout","Rest"]
[11,"4 mile race pace ","Rest","5 mile run","3 mile easy run","Cross Training","40 min tempo","Rest"]
[12,"3 mile run","Rest","3 mile run","Rest","20 min run","RACE DAY!!","Rest"]

{"sheet":"Mara","index":6,"n_rows":67,"n_cols":8,"rows_kept":67,"cut":false,"hidden":true,"merged":[]}
[]
["Beginner Marathon Program"]
[]
["Week #","Monday","Tuesday ","Wednesday","Thursday","Friday ","Saturday ","Sunday "]
[1,"3 mile run","Cross Training","3 mile run","Rest","4 mile run","3 mile easy run","Rest"]
[2,"3 mile run","Rest","3 mile run","Cross Training or Rest","5 mile run","3 mile easy run","Rest"]
[3,"3 mile run","Cross Training","4 mile run","Cross Training or Rest","6 mile run","3 mile easy run","Rest"]
[4,"3 mile run","Rest","4 mile run","Cross Training or Rest","4 mile run","3 mile easy run","Rest"]
[5,"4 mile run ","Cross Training","4 mile run","Cross Training or Rest","6 mile run","3 mile easy run","Rest"]
[6,"4 mile run ","Cross Training","4 mile run","Cross Training or Rest","8 mile run","3 mile easy run","Rest"]
[7,"4 mile run ","Cross Training","4 mile run","Cross Training or Rest","10 mile ","3 mile easy run","Rest"]
[8,"4 mile run ","Cross Training","4 mile run","Cross Training or Rest","8 mile run","3 mile easy run","Rest"]
[9,"4 mile run ","Cross Training","4 mile run","Cross Training or Rest","12 mile run","Rest","Rest"]
[10,"4 mile run ","Rest","4 mile run","Cross Training or Rest","10 mile run","3 mile easy run","Rest"]
[11,"4 mile run ","Cross Training","4 mile run","Cross Training or Rest","14 mile run","3 mile easy run","Rest"]
[12,"5 mile run","Cross Training","5 mile run","Cross Training or Rest","10 mile run","3 mile easy run","Rest"]
[13,"4 mile run ","Cross Training","5 mile run","Cross Training or Rest","16 mile run","3 mile easy run","Rest"]
[14,"4 mile run ","Cross Training","5 mile run","Cross Training or Rest","12 mile run","3 mile easy run","Rest"]
[15,"4 mile run ","Cross Training","5 mile run","Cross Training or Rest","18 mile run","Rest","Rest"]
[16,"5 mile run","Rest","6 mile run","Cross Training or Rest","12 mile run","3 mile easy run","Rest"]
[17,"4 mile run ","Cross Training","6 mile run","Cross Training or Rest","20 mile run","3 mile easy run","Rest"]
[18,"4 mile run ","Cross Training","4 mile run","Cross Training or Rest","12 mile run","3 mile easy run","Rest"]
[19,"3 mile run","Cross Training","3 mile run","Cross Training or Rest","8 mile run ","3 mile easy run","Rest"]
[20,"Rest","2 mile","20 min run","Rest","20 min run","RACE DAY!!","Rest"]
[]
["Intermediate Marathon Program "]
[]
["Week #","Monday","Tuesday ","Wednesday","Thursday","Friday ","Saturday ","Sunday "]
[1,"6 mile run","3-4 mile easy pace","Cross Training","30 min tempo","Strength Train","5 mile easy pace","Rest"]
[2,"8 mile run","3-4 mile easy pace","Cross Training","35 min tempo","Strength Train","5 mile easy pace","Rest"]
[3,"9 mile run","3-4 mile easy pace","Cross Training","40 min tempo","Strength Train","6 mile easy pace","Rest"]
[4,"10 mile run","3-4 mile easy pace","Cross Training","40 min tempo","Strength Train","6 mile easy pace","Rest"]
[5,"12 mile run","3-4 mile easy pace","Cross Training","5 X 400 interval workout","Strength Train + 4 mile easy pace","35 min tempo","Rest"]
[6,"14 mile run","3-4 mile easy pace","Cross Training","6 X 400 interval workout","Strength Train + 4 mile easy pace","35 min tempo","Rest"]
[7,"16 mile run","3-4 mile easy pace","Cross Training","7 X 400 interval workout","Strength Train + 5 mile easy pace","5 mile race pace","Rest"]
[8,"12 mile run","4-5 mile easy pace","Cross Training","8 X 400 interval workout ","Strength Train + 5 mile easy pace","35 min tempo","Rest"]
[9,"18 mile run","3-4 mile easy pace","Cross Training","4 hill repeats","Strength Train + 4 mile easy pace","7 miles","Rest"]
[10,"14 mile run","4-5 mile easy pace","Cross Training","5 hill repeats","Strength Train + 5 mile easy pace","35 min tempo","Rest"]
[11,"16 mile run","4-5 mile easy pace","Cross Training","6 hill repeats","Strength Train + 6 mile easy pace","5 mile race pace","Rest"]
[12,"12 mile run","4-5 mile easy pace","Cross Training","7 hill repeats","Strength Train + 5 mile easy pace","40 min tempo","Rest"]
[13,"20 mile run","3-4 mile easy pace","Cross Training","7 hill repeats","Strength Train + 5 mile easy pace","35 min tempo","Rest"]
[14,"12 mile run","3-4 mile easy pace","Cross Training","6 mile race pace","Strength Train + 5 mile easy pace","35 min tempo","Rest"]
[15,"20 mile run","3-4 mile easy pace","Cross Training","5 mile race pace","Strength Train + 5 mile easy pace","4 mile easy pace","Rest"]
[16,"12 mile run","3-4 mile easy pace","Cross Training","5 mile race pace","5 mile easy pace","35 easy pace","Rest"]
[17,"6 mile run","3-4 mile easy pace","Cross Training","4 mile race pace","4 mile easy pace","4 mile easy pace","Rest"]
[18,"2 mile easy pace ","Rest","Cross Training","Rest","2 mile easy pace","RACE DAY!!","Rest"]
[]
["Advanced Marathon Program "]
["Week #","Monday","Tuesday ","Wednesday","Thursday","Friday ","Saturday ","Sunday "]
[1,"5 mile pace","10 mile run","3 mile run","3 X hill","3 mile run","30 tempo","Rest"]
[2,"5 mile run","11 mile run","3 mile run","30 tempo","3 mile run","3 mile pace","Rest"]
[3,"6 mile pace","8 mile run","3 mile run","4 X 800","3 mile run","30 tempo","Rest"]
[4,"6 mile pace","13 mile run","3 mile run","4 X hill","3 mile run","35 tempo","Rest"]
[5,"7 mile run","14 mile run","3 mile run","35 tempo","3 mile run","3 mile pace","Rest"]
[6,"7 mile pace","10 mile run","3 mile run","5 X 800","3 mile run","35 tempo","Rest"]
[7,"8 mile pace","16 mile run","3 mile run","5 X hill","4 mile run","40 tempo","Rest"]
[8,"8 mile run","17 mile run","3 mile run","40 tempo","4 mile run","3 mile pace","Rest"]
[9,"Rest","Half Marathon","4 mile run","6 X 800 ","4 mile run","40 tempo","Rest"]
[10,"9 mile pace","19 mile run","3 mile run","6 X hill","4 mile run","45 tempo","Rest"]
[11,"10 mile run","20 mile run","4 mile run","45 tempo","5 mile run","4 mile pace","Rest"]
[12,"6 mile pace","12 mile run","4 mile run","7 X 800","5 mile run","45 tempo","Rest"]
[13,"10 mile pace","20 mile run","4 mile run","7 X hill","5 mile run","50 tempo","Rest"]
[14,"6 mile run","12 mile run","5 mile run","45 tempo","5 mile run","5 mile pace","Rest"]
[15,"10 mile pace","20 mile run","5 mile run","8 X 800","5 mile run","40 tempo","Rest"]
[16,"4 mile pace","12 mile run","5 mile run","6 X hill","5 mile run","30 tempo ","Rest"]
[17,"4 mile run","8 mile run","4 mile run","30 tempo","4 mile run","4 mile pace","Rest"]
[18,"2 mile","Rest","3 mile run","4 X 400","3 mile run","RACE DAY!!","Rest"]