Week 1: 7/18-7/24
Monday is usually an easy mileage day with two runs; 4 miles at around 6:40 pace and a second 6 mile run anywhere between 6:30-7 minute pace, totaling 10 miles for the day. Core after the second run.
Tuesday is a workout day, with a controlled mile time trial in 4:48, then 16x400 with workout rest (ex. 30 push ups or 45 second plank) at 80 second 400, and the pace will continually get faster throughout the season.
This totaled 9 miles for the day.
Wednesday is just like Monday, two runs for mileage, 4 easy mile in the morning and 7 in the afternoon a little bit faster, 6:20 pace.
11 miles for the day. Core after second run
Thursday was a mile repeat workout just to get the legs moving. I did 3xmile at 5 minute pace. 1) 5:00.5 2) 4:59.6 3) 5:03 going 2:40 then 2:23 to work on pace change.
7 miles for the day.
Friday is the same as Monday, two recovery runs to get in some miles, 4 in the morning 6 in the afternoon. Usually I run with the team and get dinner after. Total 10 miles.
Saturday is usually a tempo run, I was supposed to do a 5k tempo to see where my fitness is at, but I cut it short and did 2 miles because I had some pain in my Achilles and Calf. Tempo was pretty relaxed and I was only around 5:20 pace, 10:37 for 2 miles.
Total mileage for the day was 7 miles.
On Sunday's I like to do a long run, usually between 60-90 minutes anywhere from 6-7 minute pace depending on the day. This week I did 75 minutes at 6:30 pace for 11.5 miles.
Weekly total: 65.5 miles
