August 12th to August 18th

8.12 - 11 miles (1.15)

8.13 - 7 miles (49 mins)
8.14 - 6 miles (42 mins) 2 mile warmup 5x5 mins hard w/230 rest 2 mile cooldown
8.15 - 9 miles (1.15) 4 miles (28 mins)
8.16 - 6 miles (42 mins) 1 mile warmup 10X400 meter Hills 6 mile cooldown
8.17 - 6 miles (42 mins)
8.18 - off

Weekly Total: 66.5 miles


 

August 5th to August 11th

8.5 - 2 mile warm up 4 mile race (20.58) 4 mile cooldown
8.6 - 12 miles (1.24)
8.7 - 6 miles (40 mins) 5 miles (35 mins)
8.8 - 10 miles (1.06)
8.9 - off
8.10 - 11 miles (1.13)
8.11 - 2 mile warm up  5x5mins hard w/ 230 rest. 4 mile cool down

Weekly Total: 64 miles

July 29th to August 4th

7.29 - 10 miles (1.10)
7.30 - 5 miles (40 mins)
7.31 - 6 miles (42 mins)
8.1 - 2 mile warmup 5 miles @ 518 pace 2 mile cooldown
8.2 - off
8.3 - off
8.4 - 5 miles (40 mins)