I use carmichael training dvds so I don't have to think or keep track of anything.

Warm up 10 min - Start dvd, turn the volume off - put my ipod on and just mindlessly follow the on screen directions (keep half eye on heart rate to make sure I don't drop dead). Runs me about 16 to 17 miles each time.

I vary the dvds regularly to keep the work out fresh.

Spring can start anytime.