15 - 17 week

13-Sep

6 m

6 m

6 m

18 m

W: Hills, 6.53 miles. 1h17m, only 5 minutes improvement.
F: tempo, 4 miles. 37'40
Su: intervals, 1.53 miles
Total: 12.1 miles

20-Sep

5 m

12 m

4 m

21 m

M: Hills. 30 m, 3.1 miles. 1->3->1->5->1->7.5->3->1->5->2
W: 1mile
Th: 2.6 mile *2 to banking. 8'42 pace, 9'14 pace.
F: interval: 42m 4 miles. 5* 800+400recovery.
Sa: Long run. 4 miles + 8 miles on Nike course. average pace is around 10'. but spend 10 minutes on chatting, drinking, etc.
Total: 25.2 miles

27-Sep

3 m

14 m

3 m

20 m

M: 3mile tempo, 8'12, 9'03, 9'03.
W: 4* 400 + 200 recovery + 100 + 100 recovery. didn't finish the 8* plan.
F: Hills, only did 2.5 miles, feel dizzy and nausea, walked back.
Su: 5K Trailblazer trail. 24m48s. :) Should push myself harder at the end.
Total: 11 miles

13 - 14 week

30-Aug	4 m	9 m	3 m		16 m

M:
T:
W: 5K on treadmill, 26'30
Th: Track, 1*1600, 1*800, 1*400, 1*800, 1*400, 1*200, 2.65 mile
F-Su:
Total: 7miles

6-Sep

4 m

10 m

3 m

17 m

M: 1 miles in Chicago city
T:
W:
Th: 4 mile easy run
F: 2 mile easy run + 20 minutes hills
Sa: around 14 mile in woodside. hilly course, slow pace. Don't have exact time, should be around 2h30m.
Total: 22 miles

Need more hill workout.
Need long run after hill workout.
control pace.