Weekly Rundown Speed Phase Week 8

Goals for the week:

Total Mileage 60 - 65.

Tuesday: Track. Warmup for Flag Days 5K.
Wednesday: Flag Days 5K- Goal sub 18
No Tempo run this week.
Long run: 15 miles @ 7:15 pace.
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
2 days @ 7:20 - 7:40.

Howe it played out: 66 miles (63 + pacing my dad 3.1)

Monday-8.5 at 8:13
Tuesday-4 at 7:16 (with strides etc)
Wednesday-3.5 miles warm up, 4 mile cool down, 5k race
Thursday-9.5 miles 8:00 pace with 4*100 strides
Friday-6 miles 7:17 pace
Saturday-9 miles + 5k pacing dad
Sunday- 15 miles 7:05 pace

Race report to follow.

1 comment:

Mark said...

Awesome!!!