1.8 mi. ∙ 17:25

3k time trial

3.7 mi. ∙ 31:00

4.0 mi. ∙ 36:00

Light and easy run.

4.84 mi. ∙ 0:00

1 mile warm up 12 min tempo @ 6:32 pace = 1.84 miles 2 mile cool down 10 min abs

5.0 mi. ∙ 41:35

5 miles easy; last mile was 7:13 10 minutes of core

0.4 mi. ∙ 1:50

600 m time trial

3.0 mi. ∙ 24:13

3 miles easy

1.5 mi. ∙ 9:00

8 Hill Sprints + Lifting

3.5 mi. ∙ 0:00

3 miles @ 7:47 4 x 200 sprints

4.0 mi. ∙ 30:50

Easy 4 Miles - still recovering 10 min. core

3.0 mi. ∙ 0:00

1 mile warm up (8:26) 1 mile tempo (6:47) 1 mile cool down (7:53) 10 min. core

3.8 mi. ∙ 32:00

6.0 mi. ∙ 47:39

Easy 6 miles after recovering from a slight knee pain

2.85 mi. ∙ 25:06

Easy Fartlek 1 Min on 1 Min off for 20-30 Minutes

5.13 mi. ∙ 0:00

15 min. warm up 10 min. tempo (go by feel) 15 min. cool down

6.01 mi. ∙ 50:39

Recovery Run

5.0 mi. ∙ 0:00

Easy 5 miles

6.72 mi. ∙ 0:00

5 x (3, 2, 1) with 60 secs rec. b/w reps, 2 mins rec b/w sets 10 minutes easy warm up 2 x 80m strides 5 x (3mins, 2mins, 1min) with 60 secs walk rec. b/w reps, 2 mins walk rec b/w sets Run the 3 mins around 10km race pacew effort, 2 mins at 5km race pace effort, and the one mins at mile race pace effort. Results: 10k pace effort: 8:21 5k pace effort: 7:56 1 mile: 7:04

8.01 mi. ∙ 1:4:25

Easy run

5.0 mi. ∙ 0:00

5 mile run